deepstash

Beta

© Brainstash, Inc

AboutCuratorsJobsPress Kit

Decompress from your day

Decompress from your day

The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.

Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing.

@embp20

MORE IDEAS FROM THE ARTICLE

If you do decide to catch up on your favorite show, don’t do it on your computer or tablet. 

Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.

In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.

Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night. 

Take a warm bath 

A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep.

One of the best ways to trigger a drop in your body temperature is to raise it two to three hours earlier by taking a warm bath. 

The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.

Spend any time winding down before bed in a “daytime” space like the living room, then heading to bed about 20 minutes before you want to be asleep.

Get enough sleep and keep your sleep cycle regular, even over the weekends. 

Sleeping in to compensate for late Friday or Saturday nights—or sleep-deprived workweeks—is a major cause of insomnia and sleep trouble.

Deepstash helps you become inspired, wiser and productive, through bite-sized ideas from the best articles, books and videos out there.

GET THE APP:

RELATED IDEAS

Nighttime snacks help you sleep

If you need a bedtime snack, try:

  • Half of a turkey sandwich
  • A small bowl of whole-grain, low-sugar cereal
  • Milk or yogurt
  • A banana

9

IDEAS

Avoid Napping

Napping can make it more difficult to fall asleep at night:

If, after you've thoroughly tested your evening routine and gotten better sleep, you still feel drowsy, you can try adding a power nap to your day, preferably during the early afternoon. 

If you live with others, why not spend some time before bed talking or playing a quiet game? 

If you can, try to resist the temptation to all be using a phone or electronic device in the same room without talking to one another.