How to Hack a Good Night’s Sleep
2018, University of Johannesburg
‘‘I’m tired!’’ This is the number one most common thought that comes to our minds when we wake up in the morning. It is recommended that an adult between the ages of 18 and 60 get 7 or more hours of sleep every night. But the reality is that life just isn’t that simple. On days like these, we can hack quality sleep. This way, even with only a few hours of shuteye, we can still wake up feeling refreshed and ready for the next day. Here’s how:
Wash up
Cooling down before sleep is essential as it helps signal to your body that it's time to transition into a restful state. Lowering your body temperature is a natural part of the circadian rhythm, promoting the release of melatonin, a hormone that regulates sleep. Taking a warm bath causes a drop in body temperature upon exit, signaling the body that it's time to prepare for sleep. This process contributes to better sleep quality and overall sleep hygiene. Next, wear a light moisturizer or an oil like the Lemcke Organic Virgin Coconut Oil (yes, the same coconut oil used for cooking) or this Arthur Ford Tissue Oil. These oils feel amazing on the skin. Top this up by slipping into clean sheets and lightweight covers and you’ve secured about 70% of quality sleep.
Switch to candlelight
Exposure to bright artificial light, especially blue light, can suppress melatonin production. Candlelight emits minimal blue light, making it a better choice before bedtime. Also, unlike harsh, bright lights, candlelight provides a softer, less stimulating environment. I like a scented candle at bedtime. The delicious scent gives off a spa-like atmosphere. While candles can contribute to a calming atmosphere, it's important to prioritize safety, so, be cautious with open flames to prevent accidents.
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Read fiction
Reading fiction in the evening is optimal for stress reduction and thus promotes better sleep. Even when we pulled an all-nighter studying for an exam, reading a few pages of good fiction allows our minds the relaxation that we need. My favorite Authors are Nicholas Sparks and Jojo Moyes.
These tips are only for the nights when we can’t get the recommended dose of sleep. Long enough quality sleep is important for brain health and muscle relaxation. It is also essential for cognitive function and better decision making. So when you can, try to get as much sleep as possible.
