6 Scientific Hacks To Sleep Better | PDF

Hypnos, the Greek god of sleep, was the twin-brother of Thanatos, their god of death. Click To Tweet

Can you go to bed and fall asleep within 5 to 10 minutes? Do you always wake up groggy and weary? Did you know 63% of people are unhappy with the amount of sleep they get?

Losing your sleep for even a few weeks can make you not only exhausted but also fatter. We read through five books to find out these six sleep hacks for a restful night, to help you wake up fresh and peppy in the mornings.

If you want to save the article for reading later, find the download link to the free PDF of the six sleep hacks (no email required) in the Final Words section below.

For those who prefer to listen than to read, here’s the audio version of the article; tap the YouTube link below to listen to the article:

6 Sleep Hacks From Science (Audio)
Listen To The Best Six Sleep Hacks

6 Scientific Hacks To Better Sleep

We dive into six of the most effective tips from sleep scientists to help you sleep deeper and fuller every day. They club these as Sleep Hygiene, meaning habits helpful for sleeping well.

Here are the best six scientific sleep hacks for deeply refreshing sleep:

Sleep Hack #1. Set A Sleep Schedule

  • Go to bed at the same time every day, even on weekends. And wake up at the same time every morning. It strengthens your natural sleep-wake cycle, called the circadian rhythm. Regular sleeping times also improve sleep quality.
  • Sleeping and waking up at the same time every day improves your immunity, concentration, and emotional stability.
  • For a change, rather than a wake-up alarm, set a gentle tune on your phone to remind yourself you are close to your bedtime. Dim the lights when the sleep-time alarm plays.
  • Sleeping earlier is easier than you think. Write your sleeping times on a piece of paper and paste it somewhere prominent: for example, I sleep at 11 pm. I get up at 7 am.

Sleep Hack #2. Take Daily Naps

  • Take a nap or a snooze or a siesta or a shuteye in the day. Call it forty-winks or beauty sleep, but giving a brief rest to the brain increases its creativity, intuition, imagination, and ability to solve problems. Sometime back, a ‘nap bar’ opened in Madrid, called Siesta & Go, where you could walk in and “lie down on a bed as if it were yours.”
  • Learning lessons after a nap equals learning after a full night of sleep.
  • A nap reduces stress and fatigue. A study by Allegheny College of Pennsylvania on 85 healthy college students showed those who took daily naps of 45 to 60 minutes decreased their blood pressure and heart rates and handled anxiety better.
  • A NASA study of 747 pilots showed those taking a 26-minute nap every day made 34 percent fewer errors at work and doubled their alertness levels.
  • A study found a nap that includes the REM phase increases your receptivity to facial expressions of happiness.
  • However, do not fill up the lack of proper nighttime sleep by daytime napping. Find out the best nap length.

Sleep Hack #3. Avoid Stimulants

  • Stop having tea, coffee, chocolate, sodas, nicotine, or cigarette at least 4 hours before bedtime. The stimulant effect of caffeine takes up to six hours to wear off.
  • Sleep scientist Patrick M. Fuller, associate professor of neurology at Harvard Medical School, follows himself what he advises: to avoid all stimulants past mid-day.
  • At all costs, quit the smoking habit altogether. Quit smoking not just for the sake of sleep but also for your health and your genes.
  • Skip the late evening alcohol too. Alcohol initially makes you drowsy, since it is a nervous system depressant. But as soon as the blood alcohol level drops, it activates your sympathetic system. This drop makes you wake up from the deep sleep and dream phases of your sleep. So, you are groggy the next morning.
  • Once you’ve banished all stimulants, and you still find it difficult to fall asleep, try a relaxation program as sleep meditation. Meditation can improve your insomnia.

Sleep Hack #4. Exercise Daily

  • Exercise enhances the quality of your sleep. Also, not exercising leads to poor sleep. So get into a daily habit of 30 minutes of exercise, 5 days a week. If you find it difficult to get into a daily exercise habit, read this guide.
  • But remember to schedule your workouts before late evening. Morning and afternoon workouts can increase your quality and quantity of sleep at night.
  • Try this for a start: Get up in the morning and go for a 12-minute walk in the park. A 2010 study found that those who exercised in the morning before eating gained almost no weight and burnt more fat throughout the day than other men.
  • Don’t do any heavy exercise within 4 hours of bedtime. However, light exercise as yoga or walking after dinner is fine.
exercise-improves-sleep

Sleep Hack #5. Create Pre-Sleep Rituals

  • Creating a new habit is hard. But there’s a solution — create rituals. These are specific end-of-the-day habits that prime you for a night of deep, restful sleep.
  • Eat a light dinner, around 3 hours before bedtime, to give your digestive system enough time to work. Also, try not to go to bed on a hungry stomach, as it may not let you easily fall asleep.
  • Do some light, fun activities after dinner. A 2018 study in Sports Medicine suggests you can exercise in the evening if you take care to avoid any vigorous activity for at least one hour before bedtime. Push off all heavy work or issues to the next day once you’ve finished dinner. Read a soothing book (not an ebook).
  • Do not touch your laptop, phone, or any other blue light-emitting screen at least 2 hours before bedtime. Blue lights from digital screens depress the secretion of melatonin, a hormone that helps you fall and stay asleep.
  • Take a warm shower 1 hour before you hit the bed. Try dimming the lights in your bedroom an hour before bedtime. Low light stimulates your melatonin secretion.
  • Try to switch off all digital devices 30 minutes before bedtime.
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Sleep Hack #6. Build Bedroom Habits

  • Keep your bedroom clutter-free. Do not let your pets into your bedroom; they disturb your sleep.
  • Banish laptops and smartphones to a separate room. For best results, never install a TV in your bedroom.
  • Do not eat or drink in bed. A US poll found the mattress, pillows, and even fresh scent of sheets all contribute to the quality of our sleep.
  • Make sure the bedsheets and pillow covers are clean. Change your sheets weekly. Experts suggest you should replace your mattresses every eight years, by when you would have used around 20,761 hours lying on top of it. So, once again, make sure the bed you lie down is clean.
  • Close to sleeping time, cut down the bright lights. Shut out all harsh noise; use earplugs or white noise if you need to.
  • Adjust the room temperature to a comfortable level. Keeping your sleeping room at a temperature around 65°F or 18.3°C is ideal.
  • Ideally, you should not take more than 20 minutes to fall asleep. If you are lying awake in your bed for 20 minutes or more, therapists suggest you get out of bed and do something non-stimulating (as reading a boring textbook) until you start to feel drowsy. When you do so, return to bed immediately.

Remember, these are not instant-magic pills. But you only need 3 to 6 weeks of practice to see the surprising results.

Now, read on for some highly interesting facts related to sleep.

Why Don’t You Sleep Enough

Respect your body’s need for sleep. A full sleep each night is critical for your long life.

You sigh as you read those lines in a morning publication or a news-feed on your mobile.

You know your body’s demand for a night of sleep is a non-negotiable for your health. And you know that for a fact. But not on this day. Today, you must run through 18 hours to push across a mountain of work. There is no way you can put off any of it.

So you overwork through another of your frantic days in a half-eyed haze. It is the haze of sleep deprivation, carried over from many yesterdays you lost count of.

Every morning you tell yourself you’ll sleep early today. Every night you fail that promise.

Every night you have difficulty controlling your bedtime. And every morning, as you wake up tired and achy, you promise yourself you will go to sleep early tonight.

After a strict resolution, when you can finally retire to bed early, you keep tossing and turning, unable to fall asleep. You lay down wide awake and wonder:

Can I ever sleep better and wake up like a new person raring to go?

Loss of sleep is a common issue in our modern society. It affects most people, at least at some point in their lives. Even though you know how important it is for your physical, mental, and emotional wellbeing, it is too challenging to get enough sleep on most days.

Even when you have half a dozen apps on your phone to help you get to sleep, you have no time to fire up any of them. By the time you hit the bed, you are hardly awake to see you are diving headfirst into a burnout.

You remember someone told you that Hypnos, the Greek god of sleep, was the twin-brother of Thanatos, their god of death.

Perhaps half-knowingly, you’re trying to go out in peaceful sleep. You’re not alone. Scarcity of sleep is the curse of half the world’s population.

The surprising part is almost all of us know how much sleep we need. Ask anyone, and they will tell you it’s eight hours. So says science, too.

Then why don’t you sleep enough?

Sleep remains a mystery. Despite all the sum of scientific progress, even when we know a lot, we still do not know all about it. We do not know for sure why we sleep; we only have unproven theories.

While sleep makes us feel better, energetic, alert, and happier, sleep loss can unleash terrible effects on the body, mood, and behavior. Even when we know the harms of sleep loss, as a society, we have somehow come to glorify our hours without a doze and our victories over our sleep.

how to hack sleep

Let us take a peek into the science of sleep-deprivation.

Can You Get Fat From Not Sleeping

Yes. Sleep loss can make one fat. When a person sleeps less, their gut lining produces more ghrelin – the hunger hormone, which makes them eat more and store more fat.

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Ghrelin stimulates:

  • food intake
  • fat deposition
  • growth hormone release

Ghrelin obstructs:

  • insulin secretion
  • sympathetic nerve activity
  • heat production and energy expenditure

As a result, this hunger hormone along with other factors as reduced leptin and energy levels, makes you end up eating more, especially the ‘comfort foods.’

Mayo Clinic found people getting 4 or fewer hours of sleep each night are 73 percent more likely to get overweight. And a 2015 Berkeley study showed for every hour of sleep a person loses, they gain 2.1 points on their body mass index (BMI).

Sleep and stress work in an inverse relationship: the less your sleep, the more acute your stress; and the more the stress, the less you manage to sleep.

A study from the University of California found the final stage of your sleep cycle, the REM sleep, during which you dream, helps you process emotional stress.

When you sleep less, this stress processing takes a beating. As an extra, lack of sleep causes the release of higher volumes of cortisol – your stress hormone. Learn how to reduce stress in ten steps.

Why Do You Have Trouble Sleeping At Night

First, how much less sleep makes it to the category of deprivation? Most researches suggest if it’s less than 6 hours, it’s sleep deprivation.

Overthinking is one major reason to keep you awake at night on your bed. Some other reasons for sleep deprivation or sleep deficit are:

What Are The Effects of Sleeplessness

Persistent sleeplessness increases the likelihood of getting depressed, angry, anxious, stressed, irritable, heart diseases, obesity, chronic fatigue, low immunity, diabetes, and brain strokes.

Too little sleep in humans and animals, when persistent, creates serious health effects like high blood pressure and heart disease. Sleep deficit also damages the circulation, digestion, metabolism, and immune system.

How-To-Hack-Poor-Sleep-Counting-Sheep
Last Sheep. Now Sleep…

There are at least 75 recognized sleep disorders. Of all these, sleep deprivation is what we can control the most on our own.

Sleep researchers have examined what happens when animals are not allowed to sleep. They indicate what harms we humans do to ourselves when we ignore sleep.

Going without sleep for long kills animals in lab conditions, scientists have found. Rats, kept continuously awake for two weeks, fall dead.

Sleep experts often link long periods of sleep deficit to psychiatric illnesses such as depression and anxiety. Click To Tweet

The 3 commonest harmful after-effects of a night without full sleep are:

  1. tiredness
  2. bad mood
  3. lack of attention

Within the first 24 hours of sleep deprivation, your blood pressures start to rise. Soon, the body temperature drops and your immune system weakens.

Then, you begin to hear voices and see ghosts.

Poor sleep makes your judgment, reaction times, ability to take fast decisions, situational awareness and capacity to learn and retain information, go berserk within hours.

Prolonged lack of sleep is associated with increased risks of brain stroke and diseases of metabolism such as diabetes.

Sleep-Quality-Great-Sleep-Survey-2016
The 2016 UK Sleep Survey Results

Researchers at the Great British Sleep Survey found that 63.1 percent of the people are unhappy with the amount of sleep they get. Only 8 percent said they always wake up feeling refreshed.

The above survey also found the sleep-deprived people are seven times more likely to feel helpless in any challenging situation.

Sleep-deprived persons are 7 times more likely to feel helpless in challenging situations. Sleep loss can also make people hallucinate, hear voices, and see ghosts. Click To Tweet

Sleep loss can affect the genes too.

Research from University of Surrey found loss of sleep causes changes in the expression of more than 700 of our genes.

And after just one week of sleeping less, genes that control inflammation in the body increase their activity.

Long sleep deprivation can start a process of dying of your brain cells.

Scientists warn that when you don’t get enough sleep, over time your brain stops working properly. The most dangerous effect of sleep loss is that it can lead to shrinking of your brain.

insomnia-brain-sleep

Brain studies show that after a night of less than 6 hours sleep, the emotional center of our brain – amygdala – becomes hyperactive. While the higher cortical centers of our brain, that do executive thinking, become less active.

So, sleep loss can make you think less, and react more.

During sleep, our brains and nervous systems are actually in intense activity, not resting. Of the many good things that sleep does for brain health, one is the cleansing out of the toxic deposits.

In 2015, scientists discovered for the first time that our brains have a drainage system, the glymphatic system. It cleans out the toxic amyloid-beta (Aβ) proteins that build up in our brains during the day.

These same proteins are the main reason behind Alzheimer’s, a disease which strips away all our memories. Scientists have seen large deposits of these Aβ proteins in the brains of Alzheimer’s patients.

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Now the greater discovery was that while we sleep, the glymphatic system works 60 percent more actively to pump out these toxins. So, if you aren’t getting enough sleep, you’re probably pushing yourself towards Alzheimer’s.

Data show that sleepy drivers cause around 1.2 million car crashes annually in US alone.

Sleep deprivation compels one to go into ‘microsleeps’ while doing other things. Microsleeps are often the worst offenders behind fatal road accidents.

What Are The 4 Stages of Sleep Cycle

Sllep isn’t an inactive stage. With the invention of a machine to record electric activity of the brain — electroencephalogram or EEG — in 1929, scientists were able to find out the dynamic state of sleep.

Throughout the night, we go through cycles of sleep, each cycle lasting about 90 to 120 minutes.

One whole cycle of sleep has 4 stages.

The first 3 stages fall under the category of Non Rapid Eye Movement (Non-REM or NREM) sleep, while and Rapid Eye Movement (REM) consists of the 4th stage.

  • Stage 1 (Non-REM): The twilight phase of sleep, when you’re entering sleep and floating in and out of wakefulness. During this, a phenomenon called hypnic myoclonus occurs when some of your muscles jerk. From this stage of drowsiness, which lasts 1 to 7 minutes, you slip into stage 2.
  • Stage 2 (Non-REM): About half of your whole sleep is this – the stage of light sleep. In this, your eyelids stops fluttering, your brain and heart slow down, and the core body temperature falls. This stage lasts 10 to 25 minutes.
  • Stage 3 (Non-REM): This is the deep sleep stage. Also called “slow-wave” or “delta” sleep. The brain in this stops responding to outside stimuli, and it is quite difficult to awaken you from this stage of sleep. During slow wave sleep, there are no muscle or eye movements, and your body temperature and blood pressure drops even further. This stage generally lasts 20 to 40 minutes.
  • Stage 4 or REM Sleep: This is stage when your eyes move rapidly. It seems as if you are trying to follow things even with closed eyes. This stage, often called “active sleep,” on EEG shows an alpha rhythm with low-amplitude (small), high-frequency (fast) waves.

Sleep experts think these rapid eye movements are because of your dreams. When people are woken up from REM sleep, they say they recall watching some vivid dreams.

Many experts think dreams help you confront the emotional dramas in your life, and reach solutions.

A research found people who had more of REM sleep, had lesser fear-related brain activity when given mild electric shocks the next day. Another research found a nap that included REM sleep helped people recognize happy expressions better.

However, even when your REM phase is an active stage in which your eyes move, and your blood pressure and temperature rises, your limb muscles stay paralyzed so that you can’t act out your dreams.

The REM or dream stage of sleep lasts 10 to 20 minutes.

At the end of REM stage, you wake up for a brief period and start another sleep cycle again.

How Much Sleep Do You Actually Get

How much sleep do you ideally need?

Sleep researchers tell us we need roughly one hour of sleep for every two hours we are awake. National Sleep Foundation recommends these sleep guidelines for adults:

  • 7 to 9 hours for young adults and adults
  • 7 to 8 hours of sleep for older adults

But how much sleep do you actually get?

You can download and use a two-week sleep diary to find out how much sleep are you actually getting these days here: UCLA Sleep Laboratory

If you find a glaring mismatch between the hours you sleep and the hours you must sleep, it’s time to take action.

Final Words

• Download your free PDF: 6 Science-Backed Sleep Hacks.

The truth is, since the invention of the light bulb about 140 years ago, the world never slumbers when it comes to working. Electric lights are the reason we started to cheat on our body clocks. From there, we started to skip our sleep.

There’s no doubt you need to make time to sleep better and fuller. A good night’s sleep can make you feel wonderful and highly productive. It keeps you in a happier mood and increases your positivity.

It doesn’t matter if you’re a night owl or an early bird, you can’t have a healthy life without enough sleep.

So, use these sleep hacks to start giving yourself what you have been depriving yourself of, 8 hours of restful sleep every night.

Mind the words of Aldous Huxley, author of the 1932 dystopian novel Brave New World:

That we are not much sicker and much madder than we are is due exclusively to that most blessed and blessing of all natural graces, sleep.

Sleep is your superpower | Matt Walker
Sleep Is Your Super Power

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Author Bio: Written and reviewed by Sandip Roy – a medical doctor, psychology writer, happiness researcher. Founder of Happiness India Project, and chief editor of its blog. Writes popular-science articles on positive psychology and related topics.


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