Are you one of the 80% of Americans who have trouble sleeping? It’s easy to understand why so many of us are having trouble sleeping at night, as we live our lives on screens that disrupt our natural sleep cycle, love our caffeine, and are super stressed! But sleep is a beautiful thing, and we don’t get enough of it. Luckily, we have some sleep hacks that will actually help you get those restful zzz’s that you’ve been dreaming of.
Sleep Hack #1- Invest In a pair of Blue Light Glasses
Let’s face it, it’s impossible to not live on a screen when our lives are practically on our phones, laptops, and tablets. Unfortunately, the blue light that is emitted through our screens disrupts our body’s ability to generate sleep hormones like melatonin. Minimizing blue light (particularly at night) allows our body’s natural sleep signals to function properly. Blue light filtering glasses are a great way to combat the eye strain and sleeplessness that come with excessive screen time. Try to make it a habit to wear your blue light glasses in the afternoon and in the evening up until the moment you turn off your lights to go to bed. This sleep hack is a game changer!
Sleep Hack #2- Cool Your Room
The temperature of your room also has a lot to do with the quality of your zzz’s. You know the scenario: it’s the middle of summer and can’t get one bit of shut-eye because it’s too darn hot in the house! Well, our body wants to feel like we are sleeping outside under the stars like our ancestors once did. So try to set your room to a slightly lower temperature at night time so that your nervous system can actually start to relax. A good fan can be of help!
Sleep Hack #3- Sound-Machine, Earplugs, and a Sleep Mask
Ahh, the three musketeers of sleep. These 3 things create a sensory deprivation simulation to truly help your body and mind relax. If you have noisy roommates, the sound machine changes everything. Earplugs are a double-win because they cancel noise even further and a sleep mask makes it pitch black so no light can disrupt your precious beauty sleep. All of these are also super affordable!
Sleep Hack #4 - Last But Certainly Not Least . . . Eat Some Carbs!
Many studies have shown that if you want to fall asleep faster, you should incorporate some starchy carbohydrates in your last meal before bed. Starchy carbs help to produce tryptophan and serotonin, which are two brain chemicals associated with sleep. This is why if you eat a super carb-heavy meal you may feel sluggish and drowsy. Instead of overdoing the carbs, opt for a well-balanced meal that includes a form of starchy carbs . . . might we suggest a Chef Soraya Bowl? With beans, rice, and quinoa, you’ll get a great dose of healthy carbohydrates that will not only satisfy your tastebuds and tummy but also help support your overall sleep quality.
Now that's a win-win-win!