8 simple, science-backed tricks to get better sleep

Mon, November 19, 2018
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8 simple, science-backed tricks to get better sleep
Published : 27 Jun 2018, 16:56:03
8 simple, science-backed tricks to get better sleep
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In an ideal world, we wouldn’t have distractions keeping us up at night, or end up hitting the snooze button repeatedly in the morning.
 
But these days, with hectic work and family schedules and essentially unlimited hours of shows to stream, a good night’s sleep can be hard to come by.
 
Luckily, a few simple lifestyle changes can help you reverse this trend.
 
The eight sleep tips below are based on actual scientific research, conducted to discover what works best for humans.
 
Decrease your screen time
 
The blue light emitted by your devices can disrupt your sleep, so try not to watch TV, go on the computer or be on your phone within two hours of your bedtime. That light also messes with our production of melatonin, a hormone that regulates your sleep cycle.
 
Skip the pick-me up
 
Caffeine takes five to six hours to wear off, so resist drinking coffee or soda later in the day.
 
Wake up at the same time every day
 
If you vary when you wake up by more than two hours, you could be more likely to gain weight and feel more stressed.
 
Control your light exposure
 
Make sure you wake up to natural light and limit light exposure at night. This helps control your levels of melatonin.
 
Have sex
 
Make sure you orgasm, though, because climaxing releases the protein prolactin, which makes you feel relaxed and sleepy. Sex can also decrease the hormone cortisol, which lowers stress levels.
 
Don’t eat within three hours of bedtime
 
Your body takes longer to digest food than that, and if you eat too close to bedtime you're likely to have restless sleep.
 
Limit your alcohol intake
 
Booze can negatively affect your REM cycle, making you toss and turn in your deepest stage of sleep.
 
Exercise in the morning
 
If you work out before bed, your body may not have time to cool down (energy- and temperature- wise) before it's time to go to sleep.
 
Hopefully these tips can help you fall asleep faster, wake more refreshed, and generally feel more alert all day!
 
If you’re really struggling to sleep, though, try talking to a specialist. They can help develop a plan that works best for you.-Business Insider
 
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