Did you enjoy a restful night's sleep last night? If you did, great for you. But if not, here's a fascinating fact: our bodies can't compensate for sleep deprivation. No coffee or pill can replace consistently good sleep. Those who have experienced sleep troubles know this all too well. However, we've gathered 10 genius hacks that we've tested and collected for you in this blog. Fasten your seatbelts, and let's explore how you can start applying these hacks tonight.
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Achieving a good night's sleep requires a holistic approach. We've categorised our sleep improvement techniques into three general areas: habits, rituals, and gear. Let's dive into these hacks that will improve your sleep quality overnight!
HACK 1: Screen Time and Melatonin
Reducing screen time before bedtime is crucial for optimal sleep quality. The blue light emitted by screens, such as those on phones, tablets, computers, and TVs, can suppress the production of melatonin, the hormone that regulates sleep.
To ensure your body's melatonin production is not disrupted, limit your screen exposure at least an hour before bedtime. Instead of scrolling through your device, put your screens away and replace them with an old-fashioned book.
HACK 2: Air Quality, Temperature, and Aromatherapy
Air quality matters for sound sleep. Ensure your bedroom is well-ventilated and free from allergens like flowers and plants. If necessary, use an air purifier and keep your bedroom clean and dust-free. Aim for a cooler room, typically around 18-21°C, as cooler temperatures are often more conducive to sleep. Experiment with your room's temperature to find what works best for you.
Additionally, aromatherapy can set a calming atmosphere in your bedroom. Investing in high-quality essential oils, such as lavender or chamomile, can work wonders. A few drops on your pillow before sleep can enhance relaxation.
HACK 3: Nature Soundscapes for Relaxation
Nature soundscapes create the perfect backdrop for restful sleep. Opt for high-quality nature sound recordings that simulate soothing sounds. Many Spotify playlists offer high-quality relaxation melodies. Play them quietly in your bedroom before or during bedtime. Give it a try tonight; your brain will thank you.
HACK 4: White Noise for Better Sleep
White noise is more than just static; it's a powerful tool that can enhance your sleep quality instantly. Choose the right white noise source that suits your preferences, such as white noise machines, apps, or dedicated YouTube playlists.
White noise is endorsed by the American Federation of Baby Sleep as a valuable resource for soothing babies and improving their sleep. Many of us have experienced noise interfering with our sleep in all three phases: while falling asleep, during deep sleep, and in the light sleep before waking up. We need to think about our environment and how to protect ourselves from uncontrollable outside conditions.
HACK 5: Soundproofing and Soft Acoustics to Protect Your Sleep
Soundproofing is essential for creating a peaceful sleep environment. Many modern homes in multi-family buildings lack adequate soundproofing. Often, your living room is right next to your neighbour's bedroom or vice versa, making your sleep quality dependent on their lifestyle and noise levels.
A useful solution is soundproofing the partition walls, floors, and ceilings that connect to other inhabitants' spaces. In our experience, covering the entire wall behind your bed table with soft acoustic panels can dramatically improve soundproofing. Placed close to your head and ears, these panels soften noises and reflections, creating a muffled ambience and serene cosiness.
HACK 6: Soundproofing Curtains for Silent Sleep
Curtains can be a game-changer when it comes to both sound and light control. Opt for thick, sound-absorbing curtains that can significantly reduce external noise disturbances. Consider multiple layers of curtains or curtains with electric railings that can be smartly scheduled to align with your waking and sleeping routine. This way, you can set them to open at your waking time, allowing for a natural circadian cycle.
HACK 7: Lighting for Sleep Serenity
Proper lighting is crucial for sleep quality. Invest in warm, dimmable lighting or smart bulbs that can simulate a natural sunset to help you wind down. Replace harsh, bright light bulbs in your bedroom with soft, warm alternatives. Setting up a smart bulb system with a sunset-simulation feature to gradually dim your lights before bedtime can enhance relaxation. Salt lamps are known for their calming qualities and can provide a warm and pleasant ambience, perfect for before sleep and throughout the night.
HACK 8: The Perfect Mattress and Bedding
Your mattress and bedding directly impact sleep quality. Invest in a mattress that suits your sleep style and preferences, and opt for comfortable and breathable bedding. Some companies even offer personalised mattresses designed to fit your specific needs. A good mattress can improve your sleep and enhance your overall performance and longevity. Choose bedding materials that help control your body temperature and are gentle on your skin and hair.
HACK 9: The Benefits of a Weighted Blanket
Weighted blankets can reduce restlessness and anxiety. Select a weighted blanket that is about 10% of your body weight for optimal comfort. Choose a blanket with evenly distributed filling for maximum effectiveness, helping you feel more secure and relaxed while you sleep.
HACK 10: Consistent Sleep Schedule
The most challenging part is incorporating steady habits. Consistency in your sleep schedule is vital. Set a fixed bedtime and wake-up time to align with your body's circadian rhythm. Determine the optimal amount of sleep you need, typically 7-9 hours, and plan your bedtime accordingly. Sticking to this schedule as closely as possible, even on weekends, is essential for better sleep quality.
Additionally, try practising gratitude to calm your mind. Reflect on your accomplishments and good deeds from the day. If a negative thought creeps in before sleep, consider it a task to address tomorrow and let it go.
Bonus Hacks for Even Sweeter Dreams
And since you've stayed with us until the end of this article, here's an additional proven technique to set you up for a successful day after a restful night: set a gentle birdsong as your wake-up alarm. Many smartphones now offer the option to gradually increase the alarm volume, which, when combined with a birdsong tone, can start your day on a positive note.
There you have it, 10 GENIUS hacks that will improve your sleep quality overnight. If you're ready to experience the acoustically enhanced sleep of your dreams, start applying these hacks tonight. Keep in mind that these are recommendations, so you'll need to test and adjust them to suit your individual needs.
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Sweet dreams and goodnight.
