As a nation, we are the sickest, overworked, restless bunch in history. It is bad for our health, appearance and work.
In fact, 70 million US adults suffer from insomnia every day. We spend $66 billion on sleep medications, devices, and clinic visits, and sleep deprivation costs more than $411 billion each year.
Worse, cheating in your sleep will not give you a long, healthy life. Most scientific sleep studies show that sleep loss contributes to cardiovascular disease, dementia, and death.
But we can’t just work less, we can “stress less” and think for two hours a day. It would be cool and practical if we were as rich as Gwyneth Paltrow.
Good news? We can take steps to correct sleep problems, but there is no one-size-fits-all solution. The real cure for all 3 morning sessions is to identify the exact cause of your insomnia and then take a targeted approach.
In this article, we will look at some of the reasons why sleep loss can affect our turtle’s performance, health, and productivity. From apps to medications to sleep tips used by Navy SEALs to fall asleep in seconds, we’ll see the improvements. In it, we’ll hear from bonafide experts who have helped millions get the kind of deep, restful sleep they want and need.
Not sure how to sleep better? Below are the best tips to get better sleep from sleep experts and neurologists.
- Keep the clock out of your bedroom
What’s the biggest change you can make to get more sleep? Don’t look at your watch while you sleep, says sleep expert Terry Kralle. Without a clock, the “work” of sleep is lost. You can’t worry about doing math in your head and not getting enough sleep. If your room is dark and cool and you’re “in the dark” about how much sleep you’re missing, you’ll often sleep longer. - Follow the sleep schedule
One of the biggest reasons we don’t get enough sleep is because we don’t appreciate it. “People say they only have 4-5 hours a night,” Cralle said. “But it can be dangerous, given the metabolic changes after a few nights of short sleep.”
“When should I wake up?” , or “What time should I go to bed?” Try to sleep as much as possible before the first complete darkness and get up with daylight. Going to bed at 9 p.m., 10 p.m., or 11 p.m. more important than maintaining the same sleep pattern every night.
Getting less than 6 hours of sleep a night will wreak havoc on your focus, mood, health and well-being. Always get 7-9 hours of sleep, even if you wake up for a few. Even if you feel better after six hours of sleep, your efficiency suffers. - Get more daylight
Many studies show that natural light is one of the best ways to sleep better. However, laptops and phones have brighter screens. It’s our screens and our homes that tell our brains, “Morning! Get another 12 hours of sleep. Trying to erase that message can be like eating a 32-ounce porterhouse steak after Thanksgiving. Your body will say no.
The downside? A third of US workers work from home at least during the week. This gives us the perfect opportunity to work on the terrace, in the park or in an outdoor cafe. In winter, sit on the window for several hours in the morning. - Time your coffee break
Are you tired of being tired? Try to go back to the cafe after 2 o’clock. Studies show that drinking coffee 6 hours before bed can also make you lose sleep. - Try audiobooks
Listening to audiobooks can help you fall asleep. Turn the volume down and set the playback to the slowest speed. Then set the timer and it will turn off in one hour. Most phones may display a “stop playing” warning. This is available on iPhone and Android. - Methods of protection
When you have “things to do” in your mind, it becomes alert. “Some people sleep better with distractions,” Cralle says. So, here are some tips to help you focus on getting better sleep:
Why is sleep important to seals? Imagine trying to sleep in the rain, cold or in a fire zone when your life depends on rest. Luckily, there is a trick to help this tough soldier escape in two minutes.
How to sleep:
Sit on the edge of your bed.
Relax the muscles of your face, jaw, tongue and eyes.
Let your arm and arm muscles relax.
Take a breath. Relax your chest, then your thighs, calves, feet and ankles.
Empty your mind for 10 seconds.
Describe one of these three pictures:
In the den you sleep in a black velvet bath.
On a boat on a calm lake with a blue sky above.
You repeat the word “don’t think” for 10 seconds.
The Navy SEAL 2 minute sleep method works for 96% of sleepers. The downside? It can take up to six weeks of training.
Sleep application
Want to know how to sleep better? Yes, there is an app for that. None have been clinically tested, but some show promising user review scores.
