12 Clever Life Hacks for Better Sleep

Getting consistent, high quality sleep is vital for both physical and mental health. When you sleep well, you wake up feeling energized, alert, and ready to take on the day. Yet with increasingly busy schedules, glowing electronics that mess with circadian rhythms, and everyday stress, quality slumber can feel out of reach.

The good news is there are small tweaks you can make to your daily habits and bedtime routine to help you fall asleep faster, sleep more soundly through the night, and wake feeling refreshed. In this post, I’ll share my top 12 favorite clever sleep hacks.

Optimize Your Sleep Environment

Creating an optimal sleep sanctuary in your bedroom is key to quality rest.

Cool room temperature

Keep bedroom temperatures around 65° F at night, which helps facilitate deep sleep. Hot rooms lead to tossing and turning.

Block out light

Invest in room darkening shades and an eye mask to block ambient light that suppresses melatonin production and signals wakefulness to the brain. Complete darkness allows your body to power down.

Reduce noise

If noisy neighbors or early morning songbirds disrupt sleep, try a white noise machine or foam earplugs to muffle sounds so you stay asleep.

Adopt a Soothing Nightly Routine

Consistency helps signal to your body that it’s time to relax and prepare for bed.

Take a hot bath

1-2 hours before bed, soak in a hot tub bath infused with epsom salts and lavender or chamomile oil, which relaxes muscles and calms minds. The cooler body temp after exiting the bath also makes it easier to fall asleep.

Sip chamomile tea

Chamomile has been used medicinally for centuries to reduce anxiety and calm nerves. Sipping a warm mug of the herbal tea an hour before bed relaxes both body and mind for easier sleep.

Try 5-minute meditation

Simply sitting quietly while focusing on the sensation of breathing for 5 minutes elicits the relaxation response in the body. Phone apps like Calm guide brief meditations to clear and settle the mind before bed.

Avoid Pre-Bedtime Traps

Steer clear of these common habits that sabotage sleep:

Don’t eat 2-3 hours before bed

Late night heavy meals or spicy foods negatively impact sleep quality. Digestion issues can wake you prematurely. Eat dinner earlier with just a small high protein snack 30 minutes before bedtime.

Power down devices

Blue light from phones, laptops, and TVs suppress melatonin production critical for sleep onset. Turn off all devices at least one hour before trying to fall asleep.

Cut off news/work emails

Reading stressful emails right before bed floods your system with cortisol and adrenaline. Resist the urge for “just one more quick check” and give yourself an email curfew.

Hacks for Night of Poor Sleep

Occasionally you’ll toss and turn or wake in the night. Use these tricks to get back into deeper sleep.

Press reflexology point

When nighttime awakenings leave you watching the clock, press firmly in the center of your inner wrist for 30 seconds. This acupressure point calms the central nervous system and often sends you quickly back to sleep.

Try square breathing

This tactical breathing pattern leverages controlled inhales, holds and exhales to reduce anxiety and slow a racing heart rate. Inhale counting 1-2-3-4, hold for 4 counts, exhale 6-7-8-9, and repeat until drowsy.

Use CBD oil

Taking CBD oil sublingually 20 minutes before bed has a sedating effect for many people, making it easier to fall and stay asleep. The cannabis derivative interacts with receptors that temper anxiety and restlessness.

Implementing one or two new rest-focused habits or environmental tweaks each week goes a long way to boost overall sleep quantity and quality. With small consistent adjustments, you’ll notice waking becomes easier, sleep becomes deeper, and groggy mornings turn energetic. Sweet dreams!