7 Scientific Hacks to Help You Get A Better Night’s SleepSarah Nooruddin
Regardless of what activities fill your day, being all around rested is crucial.
The quest for sleep has turned into a social fixation. In any case, with bright laptop screens and breaking work habits holding us conscious, restless nights aren’t going at any point in the near future.
Reut Gruber, a clinical psychologist and sleep researcher at McGill University showed that among a study of 13 countries, the Americans came in as the fourth worst sleepers on the list, while Italy, Indonesia, and India were among the most rested.
To help millions of Americans sleep more soundly, the American Academy of Sleep Medicine (AASM), the Centers for Disease Control and Prevention (CDC), and the Sleep Research Society (SRS) are working together to assure people that sleep is just as crucial for a healthy lifestyle as good nutrition and proper exercise.
“We often find that once we convince people to prioritize sleep in their life, to allow enough time for them to get adequate sleep, that they do feel better during the day—they’re more productive, they think more clearly, and they realize the value of sleep,” said Dr. Nathaniel Watson, a board-certified neurologist and sleep specialist and a member of the AASM.
Importance of Healthy Sleep
“The importance of getting a decent night’s sleep should never be underestimated. Sleep plays an important role in mental and physical health, with your body using this time to renew and repair,” said Dr Doug Wright, Medical Director for Aviva UK Health.
Many of our concerns at nighttime come from the daily lifestyles we lead, and getting a better night’s sleep could be an easy fix away. Without any further ado, let’s have a look at nine amazing scientific hacks to help you get a better night’s sleep.
Create a Tech-free Zone
We live in a world ruled by gadgets. From cell phones to TV, electronic devices keep us occupied and connected with our work, family, and companions.
According to a 2014 survey by the National Sleep Foundation, 95 percent of people proclaim using some sort of electronic device within an hour of bedtime, and nearly three-quarters of parents stated that their children sleep with at least one electronic device.
Mostly, all the electronic devices have a high concentration of blue light. This light is defined as having a wavelength between 400−495 nm. This short wavelength means that blue light is a type of high-energy visible light. The exposure to blue light may increase the risk of macular degeneration. Laboratory studies have also revealed that too much exposure to blue light can damage light-sensitive cells in the retina.
By keeping all the above factors in mind, it is highly important to avoid using any electronic devices before sleeping.
Avoid Caffeine After 4:00 PM
Mostly, at 0, 3, and 6 hours before bedtime, caffeine had a significant effect on sleep disturbance. Even caffeine consumed 6 hours before bed affected sleep amounts by over an hour therefore, it is better to stop consuming caffeine after 4:00 PM to keep your sleeping pattern smooth.
Scents to Help Foster Sleep
Just like flowers add some freshness to a plain room, scented candles can also be used to make you feel relaxed and more comfortable. It is also considered as a sign of romance and the pleasant smell of these scented candles can automatically transform a boring space into a romantic one.
The best scents to help foster relaxation and sleep are Lavender, Chamomile, Bergamot, Jasmine, Rose and Sandalwood. Researchers observed their sleep cycles with brain scans and found that lavender increased slow-wave sleep, instrumental for slowing heartbeat and relaxing muscles.
Switch Your Colorful Sheets to Luxury White
Sheets are essential for every bed but there is a huge variety of materials that can be found in the market. Choosing the right material for your bedding can be difficult but do you know that white sheets can actually help you sleep better.
“Visually, the idea of the white bed is important. Something about an all-white bed connotes luxury and a good night’s sleep.” says Erin Hoover, Vice President of Global Brand Design for Starwood Hotels and Resorts.
Comfortable sleep after a long working day is something everyone would want and we all know that good quality bed sheets are the important aspects of a good sleep.
Sleep expert Dr. Sabrina Magid-Katz highlighted in an interview with SheKnows that “the color of white sheets can actually call upon a thought of comfort and peace by drawing back memories of holidays or cleanliness.”
Choose the Right Pillow
Having the best bed pillow is not only comforting, but it also performs an essential role in maintaining the complex structures of the head, neck, shoulders, hips, and spine. Moreover, the pillow also helps in keeping the upper body in alignment during sleep, reducing stress and balancing the points in the body.
Cognitive Therapy for Insomnia
If you face difficulty in falling asleep and often wake up during the night and having trouble going back to sleep then you might have insomnia. Basically, Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. Cognitive therapy can help people with sleeping disorder.
Cognitive therapy or cognitive behavior therapy is a kind of psychotherapy used to treat depression, anxiety disorders, phobias, and other forms of mental disorder. It involves recognizing distorted thinking and learning to replace it with more realistic substitute ideas.
Research indicates that regular exercise can help support sleep duration and sleep quality. For reducing stress, mind-body exercise such as yoga can help quiet the parasympathetic nervous system, which can help you relax and sleep better at night.