Want hacks for healthy sleep? Here are habits for quality sleep

Sleep deprivation is not a requirement for success. It's not a sign of commitment to your goals. And it is not even a status symbol.

If you don't want to go to bed in time it's because:

1. You don't have a reason to wake up.
2. You don't feel satisfied.
3. You are not tired.

Want a new biohack to improve your health that will solidify your memory, help you get lean and muscular body, make it easier to control your blood sugar, and reduce your risk of a heart attack by nearly 50%? Then go to sleep.

It’s amazing what a couple early nights and healthy meals can do to your willpower.

Give it a crack and watch yourself transform into something you’ve always wanted to be.

Easier said than done

I know it easier said than done. You may whisper- but I have an important assignment tonight, or I am catching up to my favorite show up to 2 pm, and I am chasing my American dream so I have to take three to four jobs with only 3 hours for sleeping?

The ugly truth is, you can’t undo the damage caused by the 3-hour sleep deprivation you had last night. This makes the common narrative of compensating for sleep loss ineffective.

Staying up late means scrolling as an unconscious rebellion against having to be productive at work all day.

You need high-quality, 7-9 hours of uninterrupted night sleep for adults. When you should go to sleep doesn’t matter.

We are wired differently, as early birds and night owls. But aim at getting your hours right.

Better sleep is required for effective learning and memory, restoration, controlling your blood sugar, and reducing your risk of hypertension, heart attack, cancer, stroke, and Alzheimer’s disease.

Sleep is the third pillar of good health, alongside diet and exercise. A constant lack of sleep guarantees a shorter life. Here are the science-based practical tools for quality night sleep if you're struggling to get one:

Go to bed and wake up at the same time each day.

If you would have a total control of life this number one hack would make sense. But it does any way. Having a fixed bedtime will sleep most of the sleep disturbances we have. Stick to your sleep schedule as many days as you can.

Try to remove excuses for that. Set a bedtime alarm. Go to bed as early as it rings. Humans are tuned by habits, including sleeping hours.

Daily disruption to sleep pattern disrupts your internal clock which regulates all cellular functions. That is called a circadian rhythm. Your body behaves as if it has been in different time zones on daily basis. That is total injustice.

Try a cool, dark, and gadget-free bedroom

You are more likely to fall asleep and sleep better when the body temperature falls at least by 20C. Sleeping in a cool room and controlling warm temperatures in a room are thus important.

Artificial lights disrupt sleep during the night. Another interference with sleep is gadgets in the room, such as televisions, phones, and computers. Use your bedroom only for sleeping (sometimes for sex).

Avoid caffeinated drinks past 2pm

Coffee and other caffeinated drinks, such as Coke and Pepsi, contain a stimulant for making you awake called caffeine. The effects of this stimulant take about 8 hours to be cleared out of your blood. Drinking a cup of coffee, high-caffeinated teas, or a can of Coke and Pepsi late in the evening will make it difficult for you to fall asleep during the night unless your body is capable of rapidly clearing the caffeine in the blood. And the probability is that you are not among them.

Avoid drinks and meals late at night.

Drinking excessive fluids before bedtime can interfere with your nighttime sleep due to the need to wake up to urinate frequently. Large meals late at night cause indigestion, which can disrupt sleep. Limit your food and drink intake at least 2 to 3 hours before bedtime. If you must, take a light snack.

Practice relaxation before bedtime

Schedule time for relaxation before going to sleep. Let the chaos in your head settle after a hard day at work and at home. Take time for relaxing practices such as journaling, meditation, praying, and reading. Such routines relax the tension that has been accumulating in your brain.

Get enough sunlight during the day and do not take naps past 3pm

Exposure to sunlight during the day sets the tone for your daytime activities and nighttime sleep.

P.S - Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.

Who is Malonja Magaluda?

I am a medical writer and ghostwriter for healthcare brands and scientific researchers. I am obsessed with longevity and productivity. I share my thoughts daily about these two tools for human potential.

Thinking of working with me? Check out my LinkedIn profile.