How to Sleep Better: Sleep Hacks That Actually Work
By: Eric Sangerma
Tags: Life Lessons, Insomnia, Sleep, Health, Self

Sleep Hacks I Would Recommend:

Only go to bed when you’re sleepy (heavy eyelids) rather than just tired

Maintain a regular wind-down routine at least 1h before bedtime (TV is okay, a book is better, nothing that will engage your brain too much).

This brings me to the next hack.

Read a book

Reading a book is one of the best ways I’ve found to get to that comfortable sleepy state. It is the last thing I do every day before turning the light off.

But not all bedtime reading material is created equal. Choose fiction above non-fiction and avoid mystery or action plots that might stimulate your brain too much.

Wake up at the same time every day

What’s the use of going to bed at the same time every day if you’re not sleepy enough to fall asleep right away? It’s annoying just to lie there and wait for sleep to descend — and the more annoyed you are, the less likely you are to fall asleep.

What does work for me though, is being very consistent with my waking-up time. When I consistently get up at the same time every day, I naturally feel sleepy at the same time in the evening.

Pick a time that works for you (and no, you don’t need to join the 5 a.m. club) and stick with it. You will need an alarm clock at first, but your body will get up naturally within a few weeks.

My advice is to be consistent, even on the weekends and holidays. If I had a night out, I still get up at the same time and have a long nap after lunch. It disrupts my rhythm less than sleeping in.

Mind your naps

Afternoon naps are good for you but try to keep them anywhere between 20 to 40 minutes, says Harvard Health.

If you allow yourself to fall into a deep sleep, not only will you have a hard time waking up, but you’ll also feel groggy all morning. If you love napping in the afternoon, make sure it’s not in the late afternoon because that can interfere with your sleep cycle even more than napping over 40 minutes earlier in the day.

If I’m feeling sleepy after lunch or had a short night, I go for a 28-minute nap. If everything is fine and I’m not tired, I nap for 12 minutes. I can’t explain those numbers! I tried different nap lengths, and these work best for me.

Cool off your bedroom

Scientists have found that “heat exposure increases wakefulness and decreases slow wave sleep and rapid eye movement sleep.” The REM (rapid eye movement) phase is crucial because that’s when most of our dreaming occurs.

According to Sleep.org, the best room temperature to initiate sleep is between 60 and 67 degrees Fahrenheit (or 15.5 to 19.5 Celsius). As for me, I sleep best when the temperature is between 18 and 21 degrees Celsius.

Invest in some sound-proofing

One of the most impactful decisions I made for improving the quality of my sleep was to invest in some insulated double-pane windows.

Sound-proofing your bedroom is one of the best investments you can make in your home. If that’s not possible, try earplugs.

Eliminate any source of light

Light tells our brain to wake up.

There are differences between natural and artificial light, the latter being detrimental to our sleep cycle. While daylight helps regulate sleep timing, artificial light is a whole different story.

So, if you want to have a good night’s sleep, you should stay away from any light sources once you’re in bed (laptops and mobile phones included).

I recommend putting on a sleep mask, preferably one with silk fabric.

Forget about the booze

Contrary to popular belief, alcohol won’t make you sleep better. To be more precise, while you might fall into a drunken slumber, the quality of sleep will not be good.

“Alcohol prevents entry into deep sleep and therefore makes a person more susceptible to sleep disturbances,” says a study from 2015. The results showed “that rapid eye movement (REM) sleep was suppressed during the first half of the sleep cycle.”

The reason why REM sleep is so important is that it helps form “new memories, stimulates the central nervous system, and restores brain chemistry to a normal balance.” (Psychology Today)

Alcohol has a very direct effect on the quality of my sleep; far more than caffeine does. It makes me restless, and I wake up feeling exhausted the next day.

Have a proper shutdown routine to end your workday

If your next day’s objectives are clear, you won’t have to think about them when you go to sleep.

In his book, Deep Work, Cal Newport recommends a strict shutdown ritual:

“You must then accept the commitment that once your day shuts down, you cannot allow even the smallest incursion of professional concerns into your field of attention.” (Newport 2016)

At the end of my working day, I usually define two primary goals/tasks for the next day that will have the most impact on my personal or professional life. Once those goals are set, it’s time to stop thinking about important things.

Breathing exercises

How often do you catch yourself lying in bed at night and thinking about something that happened years ago?

All too often, our thoughts get stuck on something that doesn’t matter anymore (if it ever mattered at all). As we enter this perpetual vortex of unnecessary thinking, sleep becomes impossible.

So, when you’re about to enter this stage, do your best to keep things in perspective. You simply can’t change anything by thinking about it at 11 p.m. Divert your attention to something else, try imagining a beautiful outdoor location or anything else that makes you relaxed.

If you still have difficulties quieting your brain when in your bed, lie down on your back. Start by inhaling, taking a deep breath. Hold your breath for a few seconds (5 or so). Exhale. Repeat. Do this for 3 to 5 minutes. That’s it. You should feel more relaxed and ready to drift off.