Sleep Hacks: Fall Asleep Faster and Improve the Quality of Your Sleep

Sleep Hacks-Chispa MagazineYou’ve set your alarm for tomorrow morning, knowing when it goes off you’ll have to jump out of bed and start another productive day. One problem—the minutes tick away, but you can’t fall asleep! If you often have this problem and find it affecting your performance at work, try these hacks to improve your sleep and stay energized during the day.

Filter out the Blue Light
You’ve probably heard that staring at your phone or laptop’s screen before bed can harm your sleep. Experts recommend you should stop using these electronics at least an hour before bedtime to avoid their interference. But let’s be realistic—many of us won’t commit to that schedule.

Fortunately, electronics manufacturers are aware of this problem too and have created a way to fix it. Most phones and laptops now come with an optional setting you can program to give your screen a rosy tint, countering the blue light at night.

Set Two Alarms
If you sleep fitfully because you anticipate your alarm’s ring, or have stressful dreams about oversleeping, try setting two alarms from two different power sources. For example, set your phone’s alarm, which is battery powered, and use a plugin alarm clock as a backup. This eases your subconscious from worrying about a fluke that might make you late.

Avoid Naps
It might be hard to resist taking a nap when you come home from work, but fight through it! If you take an afternoon nap, you’ll likely fall asleep later at night, get less sleep and wake up tired again. Also, keep in mind that those naps aren’t bad and sleepingguide.org mentioned that if you do need one, it’s best to go to bed earlier.

Avoid the vicious cycle by doing something active during your low-energy hours that will distract you from feeling sleepy, and then go to bed earlier. Try exercising during the lull to energize yourself—plus, it helps you sleep better at night.

Try Tea and Herbal Supplements
Natural remedies are a safe way to relax and improve your sleep. Try a calming tea before bed with ingredients like chamomile or Saint John’s Wart, or take a supplement of valerian for a stronger effect.

Consider Professional Help
If stressful thoughts or dreams disrupt your sleep, especially about a certain situation in your life or something that happened in your past, talking to a therapist may help. A good counselor can teach you how to cope with negative emotions and help you find peace so you can rest easy.

Similarly, if you’re finding that sleeping seems truly impossible, doctors are obligated to try to help you find a sleep medication or remedy that is safe and non-addictive, and that you’re comfortable with.

Contrary to popular belief, these types of medications do exist. However, they should generally only be used for those with diagnosed sleep disorders or as a last resort after trying more holistic and natural options.

A Note on Alcohol and Sleeping Pills
Avoid the temptation to abuse substances like alcohol and over-the-counter drugs that you haven’t discussed with your doctor. Many people use alcohol to fall asleep, but it can actually have the opposite effect. While alcohol may help you pass out, it will diminish the quality of your sleep, and you will still wake up feeling tired.

Many sleeping pills, on the other hand, have a bad reputation for good reasons. However, as mentioned, there are some non-addictive options that are effective. Talk to your doctor about your options if you find that nothing else helps you sleep.

A good night’s sleep enables you to concentrate and have energy on the job, and without it, the average workday can become a blurry slog. Sleep issues have been found to cost American employers approximately $18 billion annually! That’s some huge profit and productivity loss. Don’t be part of that statistic—try these hacks to improve your sleep quality and get the recharge you need to perform well every day.

Photo by Kinga Cichewicz on Unsplash

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Kate Harveston

Kate Harveston

Kate Harveston is an online journalist from Pennsylvania. She enjoys writing about women's issues, career advice, and sociopolitical change. If you enjoy her writing, you can visit her at OnlySlightlyBiased.com.