People are busier than ever and, as a result, sleeping times have been decreasing. In 1920, the average American slept for 9 hours, but today that number has dropped to just 6.8. The busier your life, the less likely it is that you will find time to get enough sleep, especially because it can be hard to shut down an active mind at the end of a long day. If you aren’t willing to take on less work, then you need to find a way to hack your sleeping pattern. The key is to design your sleeping environment to speed up the rate at which your brain shuts down so you can quickly fall into a deep sleep.
Routine Is Key
Sleeping is a complex biological process. Essentially, you need to trick your body into falling asleep. By going to sleep at the same time every night, your brain will get into the habit of shutting off at a certain time and will do so more efficiently. Choose a comfortable mattress from high quality brands like Bensons, TEMPUR or Ecosa and only get into it when you are ready to sleep. Look for information on the Ecosa mattress and compare it with others so you know you have made the best choice. When your body feels the memory foam padding, it will signal to your brain to move into sleep mode.
Keep Your Bedroom Cold
Your body will find it difficult to sleep unless it can drop 1 to 2 degrees, so a cold environment is key. This might seem counter-intuitive, since cold weather can make you feel alert while heat leads to drowsiness. However, it is always easier to fall asleep in a room that is too cold than too hot, so keep windows open, fans on, and the bedding thin and light. If you have a hot drink or bath beforehand, it can help draw blood to the extremities, allowing your core body temperature to drop quickly.
Avoid Caffeine, Food, and Alcohol
Busy people live off of caffeine, while often forgetting to eat until late in the day and craving alcohol to unwind. If this sounds like you, then it is likely the reason that you’re struggling to sleep. Instead, don’t consume caffeine within five hours before sleep and don’t eat a big meal too close bedtime. This will leave you feeling exhausted by the end of the day, so you drop off quickly and can get up early. Alcohol may help sleep but the quality will be lower meaning you require more hours. Avoid booze completely if you want a shorter but higher quality rest.
Regardless of how busy you are, you can get enough sleep if you just stay disciplined. Keep to your routine, sleeping in the same bed at the same time each night. Lower the temperature and avoid stimulants and activities to trick your brain into falling asleep more quickly.