4 Sleeping Hacks That Help You Feel Refreshed
You don't need a doctor to tell you that you perform well when you're rested. After a good night's sleep, you're alert, more focused and you just feel better. But it's not always easy to get to sleep the second your head hits the pillow, even on those days when you can't wait to curl up under the covers. Stop staring at the clock when you can't snooze and try these sleeping hacks instead.
1. Keep Your Feet Happy
When you're warm and cozy, it's easier to fall asleep. Your extremities can help control your body temperature, and anyone with perpetually cold feet can attest to that. Warm them up with thick socks to keep your feet - and in turn, your body - comfortable while you rest.
That said, too much heat isn't always a good thing. Strip off your socks and keep your feet outside of the comforter if you're feeling too warm to sleep. If that doesn't work, you can try soaking your feet in a bucket of ice water to instantly cool you down and adjust your body temperature.
2. Do Some Math
Before you get ready for bed, it's helpful to do some calculations to work with your body's natural sleeping patterns. One REM cycle of sleep takes about 90 minutes, and it's easier for your body to wake up at the end of the cycle. Using that number, work backward in 90-minute increments to figure out when you should go to bed to wake up on time. Hopefully you'll be able to wake up before your alarm clock - or at the very least just stop hitting snooze all morning long.
3. Take a Tea Break
If you're struggling with getting to sleep, it might help to take a break with some tea. This can help for a number of reasons. First, it gets you out of bed. When you're tossing and turning relentlessly, it's important to change up your strategy and get out of your bed for a few minutes. Tea breaks also help by putting something warm in your body. After all, the right body temperature can help make you feel comfortable and ready for bed. Chamomile or lavender tea can also be a good choice on those restless nights because both are thought to promote relaxation.
4. Zone Out
Sure, it's easier said than done, but practicing mindfulness can help you relax and curb your anxiety that could be preventing you from sleeping. If you've never tried meditating, a night when you're experiencing insomnia is a good time to start. Clear your thoughts and focus on your breathing. It might help to keep a pen and paper by your bed to write down any thoughts that cloud your mind. Physically getting it out on paper allows you to put thoughts and obsessions off until the morning when you can work on solutions. Even just 10 minutes of meditation each night can be effective in stress reduction and insomnia.