5 Sleep Hacks for adults (simple hacks for quick sleep)

Sleep is very important for overall health, but many people struggle with falling asleep, staying asleep, and waking up refreshed.

The US military conducted an experiment on soldiers and found that those who had seven hours of sleep were 95% accurate in the range. However, when their sleep was reduced by just one hour to six hours, their accuracy dropped by 50%. Imagine the impact of skipping even one hour of sleep on your brain’s cognitive abilities the next day!

In this article, I provide five unconventional sleep hacks for adults that can help you achieve deeper and faster sleep.

These sleep hacks go beyond common tips like taking melatonin or using earplugs. Challenge yourself to try at least one of these techniques this week and incorporate it into your daily routine.

Utilize Sleep Frequency Music

The brain operates at different electrical activity levels throughout the day. When we are awake and engaged in tasks, our brain is in a beta wave state, characterized by high electrical activity.

As we relax, our brain activity transitions to alpha waves, which induce a state of alertness and tranquility. To achieve deep sleep, the brain needs to enter theta and delta wave states.

By listening to sleep-frequency music that matches these slower brainwave patterns, we can synchronize our brain to a more relaxed state conducive to sleep.

There are numerous tracks available on platforms like YouTube, specifically designed to help induce sleep. Playing the sleep music around 30 minutes to an hour before bedtime can facilitate a smoother transition into sleep.

I am providing one example of sleep music here, you can find out similar to this.

Take a Shower Before Bed

Although it may seem counterintuitive, taking a shower or bath approximately one hour before bedtime can aid in falling asleep.

While our core body temperature naturally decreases as we prepare for sleep, shower or bath initiates a heat dump effect.

This process releases excess heat from the body, resulting in a lower core temperature around one hour later. A cooler body temperature promotes better sleep.

Use Magnesium Supplements

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body.

It plays a crucial role in ATP production and blood vessel relaxation, promoting a parasympathetic state of rest and digestion.

Taking magnesium supplements in the form of magnesium glycinate or magnesium citrate before bedtime (around 200-500 milligrams, 30 minutes to an hour prior) can significantly relax the system. Incorporating magnesium-rich foods throughout the day is also beneficial for overall health and sleep quality.

Drink Sleepy Tea

Sleepy teas, infused with herbs like chamomile, passionflower, and lavender, have a profound relaxing effect on the nervous system.

These herbal teas induce a parasympathetic relaxation state, aiding in better sleep. Traditional Medicinals’ “Nighty Night” and Organic India’s “Tulsi Sleep” are two recommended sleepy tea options.

Consuming sleepy tea in the evening or after dinner helps unwind and prepare the body for sleep. Developing a routine of heating water with a kettle after dinner facilitates consistent tea consumption and contributes to improved sleep quality.

Start a Prayer or Meditation Practice

Engaging in a prayer or meditation practice at the end of the day can be immensely beneficial for sleep.

Regardless of personal beliefs, taking time to unwind, process the day’s events, express gratitude, and plan for the following day helps calm an overactive mind.

This practice allows for introspection, peace, and a sense of closure before transitioning into sleep. Besides aiding sleep, prayer and meditation offer additional benefits for brain and spiritual health.

Common Sleep Destroyers

To further improve sleep quality, it is essential to address common sleep disruptors. Eating excessively late at night can hinder sleep due to increased metabolic activity and elevated core body temperature.

Avoiding stimulants like caffeine in the afternoon and evening is advisable, as they can interfere with sleep patterns.

Recreational substances like alcohol and marijuana may initially induce relaxation but disrupt REM sleep, leading to long-term cognitive health issues.

Lastly, the blue light emitted by electronic devices, particularly smartphones, suppresses melatonin production, making it harder to fall asleep. Using night shift modes on devices or wearing blue-blocking glasses can mitigate this interference.

Conclusion

By incorporating these unconventional sleep hacks into your routine, you can experience deeper, more restorative sleep. Experiment with these techniques and discover what works best for you.

Remember, sleep is a crucial component of overall health, and prioritizing it can lead to significant improvements in your well-being.

By prioritizing sleep, you’ll enhance your metabolic efficiency, improve performance at work, and boost creativity. Focus on quality sleep, as it is well within your control to achieve.