These basic science-approved hacks will help you sleep better tonight

Published on: 4 December 2019, 15:51 pm IST

Do you find it difficult to doze off? Well, here are some science-backed formulas that will help you get those eight hours of sleep tonight and every night.

sleep better at night
Get a good night’s sleep with these hacks. Image courtesy: Shutterstock

Eight hours of uninterrupted sleep… sigh!

Raise your hand if you remember the last time you slept for a good solid eight hours. This without waking up to pee/drink water/check your phone/or have an existential crisis.

No one? Well, welcome to the club.

We all know the importance of sleeping well, and we’ve all tried to fall asleep the moment our head hits the pillow. However, it’s one of those things that is always easier said than done. The worst part is, the more you try to sleep, the more you can’t.

Which is why we’ve turned to the best thing we know: science!

Here are some basic science-approved changes that guarantee a better snooze time. Take a look, and let us know which ones worked best for you.

Get the temperature right
Hack number one is turning your room into the perfect sleep oasis. Your body temperature decreases to initiate sleep so if you can make your room cool, before hitting the bed, it’s only going to help you fall asleep faster.

The ideal bedroom temperature should be between 16- to 21-degree celsius.

Choose the perfect pillow
A comfortable pillow goes a long way in ensuring that you feel comfortable, fall asleep quicker, and stay that way longer.

sleep better at night
Yes, your pillow makes a difference. GIF courtesy: Giphy

If you’re a side sleeper choose a pillow that comfortably and firmly supports your head, neck, and ear as well as your shoulder. You basically need something to fill the distance between your ear and shoulder.

For people who sleep on their backs, pick a pillow that is thin as that will limit stress on your neck. Stomach sleepers require a soft pillow—or no pillow at all.

A study conducted by the National Sleep Foundation stated that about seven out of 10 people fall asleep much faster and sleep better while using a good pillow.

Create the perfect ambience
Darkness is essential for a good sleep schedule. When you switch off the lights and keep the phone away, your melatonin levels rise, and that sends out a signal to the brain that it is time to rest.

So invest in some solid-coloured curtains to block out unwanted light from outside, and make sure you switch off all the lights inside your room. If you absolutely cannot sleep in the dark, try placing your nightlight as far away from your bed as possible so that it doesn’t disturb you.

Another thing that you need to do is declutter your bedroom–or at least your bedside table. Studies suggest that those who sleep surrounded by clutter are more likely to have a sleep disorder. When you walk in a room, what your eyes see can have a huge influence on whether or not you’ll have an easier time falling asleep. So listen to your mom and clean your room, you guys.

One last thing: sleeping with absolutely no noise also helps your sleep schedule.

sleep better at night
Want a good night’s sleep? Make your bedroom a no-noise zone! GIF courtesy: Giphy

If you get a lot of street noise or if your roommate is noisy, consider plugging into sleep podcasts or simply tune in to white noise videos on YouTube to zone out.

So there you go! Three super basic changes that can go a long way in improving your sleep cycle.

Ainee Nizami Ainee Nizami

Ainee has 10 years of experience in finding and writing stories about lifestyle, health, and fitness. When she is not surfing the internet for stories that'll connect with women, you’ll find her reading a book and sipping chai.

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