15 Sleep Hacks That Will Change the Way You Rest Forever
Upgrade your sleep quality with these simple yet powerful hacks that will help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
- Chris Graciano
- 3 min read
Good sleep is essential for living a healthy, productive life. However, many individuals struggle to obtain enough of it. The appropriate practices can significantly improve sleep length and depth. Try these 15 science-backed strategies for improving your overnight sleep and waking up feeling invigorated.
1. Stick to a Consistent Sleep Schedule
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Going to bed and waking up at the same time daily regulates your body’s internal clock. This consistency improves sleep quality and makes it easier to wake up naturally.
2. Keep Your Bedroom Cool
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A lower room temperature signals your body that it’s time to sleep. The ideal sleep temperature is between 60-67°F, which helps prevent restlessness.
3. Avoid Screens Before Bed
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Blue light from phones, tablets, and TVs interferes with melatonin production, making it harder to fall asleep. Try reading a book or listening to calming music instead.
4. Limit Caffeine in the Afternoon
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Caffeine lingers in your system for hours, making it harder to wind down at night. Avoid coffee, energy drinks, and even tea at least six hours before bed.
5. Get Morning Sunlight
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Exposure to natural light in the morning helps regulate your circadian rhythm. A 10-15 minute walk outside or opening your blinds first thing in the morning can improve your sleep cycle.
6. Create a Relaxing Bedtime Routine
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A calming pre-sleep ritual signals your body that it’s time to wind down. Activities like reading, journaling, or taking a warm bath can help ease you into sleep mode.
7. Reduce Noise with White Noise Machines
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Unwanted noise can disrupt your sleep, even if you don’t fully wake up. White noise machines or apps help mask disruptive sounds and create a soothing environment.
8. Cut Back on Alcohol Before Bed
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Although alcohol makes you feel sleepy, it actually disrupts deep sleep and causes nighttime wake-ups. If you drink, try to finish your last drink at least three hours before bed.
9. Use a Weighted Blanket
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Weighted blankets create a sense of security and help reduce anxiety. The gentle pressure can promote relaxation and improve sleep quality.
10. Keep Your Bedroom Dark
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Light exposure during sleep can interfere with melatonin production and reduce sleep quality. To keep your room as dark as possible, use blackout curtains or a sleep mask.
11. Stretch or Do Gentle Yoga Before Bed
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A few minutes of light stretching or yoga can relax tense muscles and calm your mind. Focus on slow, deep breathing while stretching to signal your body that it’s time to wind down.
12. Try Magnesium for Better Sleep
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Magnesium helps relax muscles and supports melatonin production, making it a great natural sleep aid. Foods rich in magnesium, like almonds and spinach, can be beneficial, or you can try taking supplements.
13. Avoid Large Meals Late at Night
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Eating heavy meals too close to bedtime can lead to discomfort and acid reflux. Try to finish eating at least two to three hours before sleeping.
14. Keep a Sleep Journal
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Tracking your sleep habits can help you identify patterns and problem areas. Note what time you go to bed, how long you sleep, and any disruptions.
15. Don’t Force Sleep—Get Up if You Can’t Sleep
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Lying awake in frustration can make insomnia worse. If you can’t fall asleep within 20 minutes, get up and do something relaxing, like reading or meditating.