Sleep hacks are a hot topic! World renowned neuroscientist Matthew Walker outlines why we as a society are sleeping less: “First, we electrified the night…light is a profound degrader of our sleep. Second, there is the issue of work: not only the porous borders between when you start and finish, but longer commuter times, too. No one wants to give up time with their family or entertainment, so they give up sleep instead”. (The Guardian).
Prof. Walker (also known as the Sleep Diplomat) outlines some fundamental tips on how to get more sleep including having a sleep schedule, regular exercise and pink noise. Check out our blog “How to Wake Up Feeling Refreshed!” for the full list.
Further research uncovers some more surprising sleep hacks:
An article in Forbes outlines the benefits of sleeping naked, including regulation of body temperature: “researchers at the University of Amsterdam found that lowering your skin temperature increases the depth of your sleep and reduces the number of times you wake up in the night. Stripping down to your birthday suit is a great way to lower your skin temperature without changing the temperature of the room”.
The Conversation points to the benefits of listening to your favourite slow and calming music before bed: “research has shown that listening to “self-selected” music – music of your choice – can actually shorten stage two sleep cycles. This means people reach restful REM sleep – the restorative part of our sleep – more quickly”.
And, John Hopkins Medicine suggests three simple diet tweaks including less caffeine, and spicy or high carb foods before bed: ie. “for better sleep: Eat complex carbohydrates such as whole-wheat toast or a bowl of oatmeal before bed. These foods will trigger the release of the sleepy hormone serotonin, and they don’t take long to digest”.
Sleep well and see you soon!
The Stable Team.