3 Highly Effective Secrets to Get Better Sleep

3 Highly Effective Secrets to Get Better Sleep

Getting healthy doesn’t have to be a drag. It doesn’t mean eating wheat grass smoothies, alcohol-free beer and running 24 hour endurance marathons. That’s why we’ve prepared a series of un-boring tips that’ll give you small steps towards leading a way healthier life.

Even when they were hilariously gigantic, like on episodes of Miami Vice or The A-Team, mobile phones were undeniably handy. Although handy, they weren’t necessarily fun. Nowadays, they are the definition of un-boring. From beating your high score in Ridiculous Fishing to binge-watching your favourite Netflix shows, smartphones keep guys entertained and connected 24/7.

What many of us don’t realize is that all of this fun and convenience comes at a price: It hinders our ability to fall asleep and sleep soundly.

Why the snooze blues? It boils down to three main factors:

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Brain drain

The opposite of what should be happening before you sleep; those games, emails and shows stimulate your brain. Instead, you should  gradually wind-down your brain activity.

Stress

It’s a similar story with the rest of your body: Playing a game or composing an email causes you to tense up, often without realizing it. This can cause your adrenal gland to produce cortisol, a sleep-inhibiting hormone tied to our “fight or flight” response to stress.

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Glow

The light emitted by handheld devices delays the release of the sleep-inducing hormone melatonin. As shuteye comes later and later, your body clock adjusts to your new cycle and soon you’re stuck in a sleepless rut.

Avoid these tech-related pitfalls with three easy steps:

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1. Unwind before bed

Half an hour of technology-free time before bed will help your mind and body transition smoothly into sleep mode.

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2. Give tech the boot

Half an hour of technology-free time before bed will help your mind and body transition smoothly into sleep mode.

Your bedroom should be a quiet, cool, dark sanctuary that induces slumber. Ban the TV, tablet, phone and laptop.

3. Disconnect your family’s devices as well

The aforementioned devices should also be removed from all the bedrooms in your household. They may disrupt a child’s sleep which in turn causes stress and sleeplessness not only for the child, but for parents as well.

Pro Tip

Technology is not the only culprit here; alcohol, spicy foods, and caffeine can also thwart a good night’s sleep. Read here for 10 more tips to get better shut-eye.

Are you trying to live a healthier life? If so, we’ve got your back.

Download our free “Guy’s Guide to Unboring Health Tips” right now. You’ve got nothing to lose and EVERYTHING to gain!

Tricks to Never Hit ‘Snooze’ Again

Tricks to Never Hit ‘Snooze’ Again

Of all the misery-inducing inventions out there – elevator music, self-service checkouts, the Internet – the snooze button may well be the worst of the lot. Its introduction in the 1950s opened the door to a cycle of procrastination many of us know only too well: Sleep, alarm, snooze button, sleep (for nine minutes), alarm, snooze button…and so on, until we finally rise later than we should and end up dashing out the door in a panic.

Not only does the dastardly button punish promptness, it’s also bad for our health and day-to-day performance. Snooze-length intervals don’t deliver the restorative benefits of deep and REM sleep – they simply don’t provide enough time to achieve those states – and can leave you groggier and more tired than you would have been without the worthless extension. Better to simply set the alarm later, as many studies show a correlation between sleep loss and a heightened risk of obesity, cardiovascular disease and diabetes.

Then there’s the willpower it takes to finally forgo the snooze button: If we start our days with that struggle, there’s a good chance we’ll have less resolve later.

Clearly it’s time to give the snooze button the boot. Proper sleep hygiene will help you drop the bad habit by making you feel more rested when the alarm does go off, and by incorporating the five simple tricks below its banishment will be complete. (Now, what can we do about elevator music? That’s right: Take the stairs!)

  1. Move your alarm clock

    You can’t hit the snooze button if you can’t reach it. Put your alarm clock on the other side of the bedroom so you have to get out of bed to turn it off. Hey presto: You’re already up! A variation on this tip involves using two alarm clocks – one by the bed, another out of arm’s reach – but this seems pointless unless you’re worried about the old am-pm mix-up.

  2. Reward yourself

    Human beings are suckers for active incentives. If you’re an avid reader, for instance, leave a new novel or magazine beside the bed and start turning pages as soon as your alarm goes off and the lights come on. Maybe the morning is your favourite time to rise and shine (from the waist down). If so, go right ahead. The idea is to wake up by stimulating your brain and body with something enjoyable.

  3. Smell the coffee

    Set a nearby percolator to brew 15 minutes before your waking hour, and its airborne emissions can invigorate and motivate. Indeed, studies show that even the smell of coffee reduces the effects of sleep deprivation. Plus, you’ll have a steaming mug that much sooner. If you’re not a coffee person, peppermint and citrus scents from a plug-in air freshener on a timer can also get you out of bed.

  4. Heat things up

    Your body’s internal temperature increases as it releases hormones before you rise. That’s one of the reasons waking to a chilly room is so unappealing. If the thermostat or an electric heater warms things up before you get up, however, it’ll motivate you to eschew the snooze button.

  5. Let the light shine in

    Before you reach for the snooze button, reach for the light switch or curtain cord. Our bodies’ circadian rhythms – that is, the 24-hour cycles that govern many biological functions – respond to fluctuations in light levels. Imitating the sunrise with artificial light, or letting the real sunrise illuminate your bedroom at the appointed hour, stimulates these primal cycles and eases the wake-up process, just as it did for our ancestors before the advent of recorded time. You may not be hunting woolly mammoths at dawn, but rush hour can be just as much of a beast, right?

Are you trying to get more and better sleep? If so, we’ve got your back!

Download the free “How to Rule the Bedroom” ebook right now.

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