Sleep easier without spending a penny… starting tonight!
If you have money and want sleep, there are a LOT of people willing to take one to give you the promise of the other.
Americans spend BILLIONS on everything from drugs to fancy pillows in hopes of getting a little more shuteye.
But the REAL secret to a good night’s sleep might not cost you a cent!
A new report shows how a few easy changes to your nightly routine can help you snooze better than you have in years — and you can see big benefits as soon as tonight.
Researchers in Britain asked some 2,000 sleepers about their nightly habits and then crunched the data to see if the folks who slept the best had anything in common.
They sure did — and it wasn’t a dependence on powerful pills or pricey pillows.
They had a few habits you can mimic yourself, right now, with little effort.
Here are three of the easiest changes you can make that can have the biggest effect on your sleep habits.
Early to bed: Ben Franklin was right, at least in this half of his formula for health, wealth, and wisdom. The folks in the survey who reported the best sleep weren’t watching late-night TV — they were in bed by an average of 10:39 p.m. If you REALLY need to see those late shows, record them or just check YouTube.
Drop the temperature: You don’t walk around your home wearing a coat, right? That’s a little like what you’re doing when you slip under a comforter. If the room was a comfortable temperature before you climbed into bed, it’s probably a little too warm for good sleep. The survey finds 61 degrees is the “best” temperature for sleep, but don’t aim for a number so much as what feels right when you’re actually under the sheets. Overall, a little cooler is usually a lot better for shuteye.
Turn off the electronics: If you change any habit at all, make it this one. The new report finds more than a third of all sleepers are fiddling with their phones up to 10 minutes before bed (and you know plenty of people are still playing with them while they’re in bed) — but not the folks who sleep the best. They turn their devices off an average of 37 minutes before turning in.
The blue wavelengths of light given off by those iPhone, iPad, and other device screens tell your brain it’s still daytime, so it delays production of the “sleep hormone” melatonin.
Turn your gadgets off sooner, and that hormone will kick in earlier… so you can sleep better.