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Top 6 Scientific Hacks To Help You Get A Better Night's Sleep

6 Scientific Hacks To Help You Get A Better Night's Sleep
1. Use the 90-minute rule.
When you sleep, your brain cycles through different stages, each lasting 90 minutes. "You will feel most refreshed when you awake at the end of a 90-minute sleep cycle because you will be closest to your normal waking state," writes Professor Richard Wiseman in Night School.
So, starting from when you want to wake up, count back in 90-minute intervals to work out when you should fall asleep. Or let sleepyti do it for you. For example, if you want to get up at 7am, try falling asleep at either 11.30pm or 10pm.
2. If you want to nap, do it between 1pm and 3pm.
Your circadian rhythm makes you feel alert in the morning, peaking between 7am and 9am, but after 11am your alertness levels start to drop, reaching a low between 1 and 3pm. (Meaning that your mid-afternoon lethargy can't be entirely blamed on a lunchtime burrito.)
Use the slump to your advantage and take a quick nap, if you're able to. If you don't have access to a bed, there are pillows you can buy to help you sleep on the go.
3. Drink a coffee before a quick nap.
Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you're waking up, making you extra alert.
4. Get some exercise.
Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don't do it directly before going to sleep. "Exercise can make you all hot and sweaty, and you need time to cool down before heading to bed," writes Wiseman.
Avoid bright screens in the few hours before bed.
Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.
If you must work late, dim your phone screen as much as you can and use a program such as f.lux to get rid of that blue glow from your computer screen. You could even go as far as wearing amber-tinted glasses – they've been shown to improve sleep quality and mood.
6. Use neutral sounds to tackle noise pollution.
Even when you're asleep your brain is listening out for sounds that might mean danger. Research has shown that white noise or nature sounds (think waves crashing or rain falling) can drown out annoying noises, like those from rowdy revellers or planes flying overhead.