13 Sleep Hacks for Insomniacs

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Facebook, Instagram, Pinterest, Tumblr, Twitter, movies, TV shows, chatting with friends, games, checking your e-mail – let’s admit it, we do all of these and more before going to sleep. That’s totally cool, but what’s bothersome is that we do it right before we shut our eyes. And what’s worse, we do everything when we’re already tucked under our duvets and cozying up to sleep. If you’re not aware of it yet, there are detrimental effects of sleeping with your smart phones, and sleep deprivation is also a serious issue that many refuse to address.
Here are some of the consequences of sleep deprivation that you may want to take a second look at.

Sleep_deprivation

Sleep Deprivation_Effects

Now you might be asking, how much sleep do you really need. This chart can help you figure out how many hours you need to sleep, based on your age.
required sleep_cycle
So if you don’t want to lose track of your news feeds or keep in contact with your bosses or team 24/7, but not suffer sleep deprivation consequences too, heed the expert’s advice.

Don’t snooze your alarm

You have a reason why you might have set your alarm timings and snoozing your alarm extends your sleep and indirectly impacts your sleeping time during night. Going back to sleep after the alarm has gone off is not going to give you any benefits. In fact, you will feel groggier because that sleep in between the alarm and the snooze button is not high-quality sleep and disrupts your normal sleep.

To drink alcohol or not to drink alcohol?

There is no denying that nightcaps will make it easier for you to fall asleep. Unfortunately, when the alcohol effect wears off, there is a higher chance of waking up later in the night, frequently.

Sleeping environment

Keep your room cool, dark & quite. Any kind of light, even from your phone lighting up because of an incoming message, will disturb your sleep. Use an eye mask if this is inevitable. The ideal temperature for sleep is somewhere between 60 and 67 degrees Fahrenheit. Try to keep noise at bay when you’re sleeping. But don’t make your room noise proof from the outside that a sudden dripping faucet can wake you up because it’s simply too quiet.

Caffeine intake

Early afternoon caffeine is the latest for your intake. The caffeine effects stay longer than you think and you might have difficulties sleeping because of this.

 Matte, not glossy

This is what your bedroom should be painted in. It can be relaxing blue or green or a mixture of both, as long as it calms you.
Sleep and Sex

These are the only two activities that should be done in bed. Not even reading is allowed because it demands emotions and intellectual attention from you.

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