Surprising Sleep Hacks That Actually Work

Surprising sleep hacks that actually work

Yeah. Working parents need good rest, but they are not getting the good night's sleep that they desperately want and need. According to a study of 2000 american parents of school aged Children, conducted by one poll on behalf of Boy Ron sleep. Com found that for 84% the transition from remote work to office work or vice versa Has messed with their sleep. When parents can't sleep, 46% say that they catch up on their favorite television series And when they can get extra sleep on the weekend, 45% turn off their cell phone or put it on silent for some uninterrupted sleep, Jannik bowed, Azin said. In part, it is important for pairs to get good quality sleep, so they are able to handle these multiple responsibilities without experiencing burnout. 72% of parents say they get better sleep during the summer months, which makes sense. No school stress. Mm

Surprising sleep hacks that actually work

Having trouble sleeping? While the dark winter months can worsen our sleep, there are plenty of simple sleep hacks that actually work. Bed retailer Happy Beds teamed up with Katherine Hall, a psychologist in sleep from Somnus Therapy, to help you change your sleeping routine for the better. Take a look at her tips below:1. Tell yourself a bedtime story — and keep away from your phoneBedtime stories might be great to help children sleep, but Katherine says that telling yourself a fantasy story can help reduce stress. If you want to give this a go, read a short book before heading into bed. "Choose a niche like mystery, romance, or sci-fi," she says. "Avoid non-fiction books that shift your brain into problem-solving mode. Fictional stories mimic dreams, helping your mind prepare for sleep. Avoid reading from a Kindle or another digital device. The blue light from these screens will keep you awake." 2. Lower your body temperatureIf you're struggling to sleep, it could be down to the temperature of your room. For the perfect night's sleep, try aiming to have a room that is approximately 65 degrees. "Cool surroundings prevent your body from overheating. Try sleeping in lightweight pajamas or without any clothes. Don't use a heavy blanket or too many blankets," says Katherine. "Research also shows that a cooler temperature provides a deeper Non-Rapid Eye Movement (NREM) sleep, which means a more restorative sleep."3. Tighten and release your musclesAs well as sticking to a regular sleep routine, another way to sleep soundly is to release your muscles. A technique known as progressive muscle relaxation can help mimic the tension of a massage. Not sure how to do it? Katherine says: "First, take a deep breath. Second, squeeze a specific muscle group and hold, then lastly, release. Start at your toes and slowly move up your entire body, focusing on a single muscle group at a time including your toes, calves, thighs, stomach, buttocks, arms, shoulders, neck and face."4. Try to stay awakeStress and anxiety can often keep you from getting the sleep you need. According to Katherine, one of the best things you can do is try to stay awake longer. Have you tried this before? "It's a technique called paradoxical intention," explains Katherine. "Paradoxical intention encourages you to lie in bed without doing anything to try to fall asleep. You might even want to try to stay awake in bed as long as possible."The idea is to tackle the worry that comes with lying in bed awake and to normalize it in your mind. Once you've faced this fear, anxiety reduces and you’ll soon find that you are drifting off to sleep."5. Keep your feet warmWhile many of us struggle to sleep when we're hot, Katherine explains that having warm feet could actually help you fall asleep faster as it can improve blood flow. "While this may sound like a bad thing, it's actually an important part of the sleep process. Your body's core temperature naturally drops between 1-2 degrees (Fahrenheit) in preparation for sleep," she says. "By warming your feet and lowering your core temperature, you're signalling to your brain that it's time for bed."Time to reach for the socks...

Having trouble sleeping? While the dark winter months can worsen our , there are plenty of simple sleep hacks that actually work.

Bed retailer teamed up with Katherine Hall, a psychologist in sleep from , to help you change your sleeping routine for the better. Take a look at her tips below:

1. Tell yourself a bedtime story — and keep away from your phone

Bedtime stories might be great to help children sleep, but Katherine says that telling yourself a fantasy story can help reduce stress. If you want to give this a go, read a short book before heading into bed.

"Choose a niche like mystery, romance, or sci-fi," she says. "Avoid non-fiction books that shift your brain into problem-solving mode. Fictional stories mimic dreams, helping your mind prepare for sleep. Avoid reading from a Kindle or another digital device. The blue light from these screens will keep you awake."

2. Lower your body temperature

If you're struggling to sleep, it could be down to the temperature of your room. For the perfect night's sleep, try aiming to have a room that is approximately 65 degrees.

"Cool surroundings prevent your body from overheating. Try sleeping in lightweight pajamas or without any clothes. Don't use a heavy blanket or too many blankets," says Katherine. "Research also shows that a cooler temperature provides a deeper Non-Rapid Eye Movement (NREM) sleep, which means a more restorative sleep."

usa, new jersey, bed with lamp, books and glasses on bedside table

Getty ImagesTetra Images

3. Tighten and release your muscles

As well as sticking to a regular sleep routine, another way to sleep soundly is to release your muscles. A technique known as progressive muscle relaxation can help mimic the tension of a massage.

Not sure how to do it? Katherine says: "First, take a deep breath. Second, squeeze a specific muscle group and hold, then lastly, release. Start at your toes and slowly move up your entire body, focusing on a single muscle group at a time including your toes, calves, thighs, stomach, buttocks, arms, shoulders, neck and face."

4. Try to stay awake

Stress and can often keep you from getting the sleep you need. According to Katherine, one of the best things you can do is try to stay awake longer. Have you tried this before?

"It's a technique called paradoxical intention," explains Katherine. "Paradoxical intention encourages you to lie in bed without doing anything to try to fall asleep. You might even want to try to stay awake in bed as long as possible.

"The idea is to tackle the worry that comes with lying in bed awake and to normalize it in your mind. Once you've faced this fear, anxiety reduces and you’ll soon find that you are drifting off to sleep."

high angle view vie of woman sleeping on bed

Getty ImagesAdam Kuylenstierna / EyeEm

5. Keep your feet warm

While many of us struggle to sleep when we're hot, Katherine explains that having warm feet could actually help you fall asleep faster as it can improve blood flow.

"While this may sound like a bad thing, it's actually an important part of the sleep process. Your body's core temperature naturally drops between 1-2 degrees (Fahrenheit) in preparation for sleep," she says. "By warming your feet and lowering your core temperature, you're signalling to your brain that it's time for bed."

Time to reach for the socks...

��vlog