Here are some hacks that help those of us who have trouble sleeping well so they can drift away.
Facebook founder Mark Zuckerberg recently came up with a clever sleep hack to help his wife relax easier at night.
Zuckerberg wrote on Instagram that since becoming a mother, his wife Priscilla had had a heavy night's sleep. She often woke up and checked the time on her phone to see if their children would soon wake up. But then he knew that time had emphasized her and she couldn't go back to sleep, he said.
He invented a "sleeping box" that emits very weak light between 6:00 and 7:00, which is when their children are expected to wake up.
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The box does not show time and has worked better than he had expected so far – "he can sleep all night now," he said.
The National Sleep Foundation recommends that adults under the age of 65 have between 7 and 10 hours of sleep each night.
Persons over the age of 65 are recommended to rest between 7 and 8 hours.
Fast modern life can hit our sleep patterns hard. But Zuckerberg's tip is thinking that kiwis are using the best night's rest:
Lavender has been used for centuries. Over the years, herbalists have used fragrant flowers to relieve pain in the treatment of headaches, bites and burns and help reduce stress levels.
Studies have found that lavender has mild sedative properties – it helps people to fall asleep and reduces their rapid eye movement during sleep.
One study found that the use of lavender had a significant beneficial effect on quality and sleep time.
Lavender oil can be smeared into the temples, wrists, or drop pillow or pajamas.
It can be scattered into the room, or the plant can be dried and held in a bowl on the bedside table.
There are many applications that can reduce the amount of blue light you see on your mobile phone or computer screen.
Blue light affects the secretion of melatonin – the hormone in the brain. People need to produce melatonin at night to get sleepy.
Eye retinas are sensitive to blue light and stimulate alertness.
For those busy subjects who check their work emails or go through their newspapers at bedtime – fortunately, phones today have the ability to reduce blue light.
On IOS devices, Night Shift can be enabled to filter blue light. You can download Twilight on Android.
There are also plenty of applications that offer ambient sounds to be broadcast to help people sleep better or watch your sleep cycle.
White Noise, Headspace, and Sleep Cycle are just some of the many applications available.
2 MINUTE ENGINEERING
This military sleep hack, which has proved to be popular in the past, is said to help people nod in just two minutes.
The method involves two main steps. First, relax your face, shoulders and arms. Exhale and release your chest, then your feet.
Second, spend about 10 minutes trying to clear your mind. And then focus on the image either lying in a canoe on a tranquil lake with nothing but a clear blue sky above you or lying in a black velvet hammock in a black room lobby.
Then repeat the saying "don't think, don't think," think about yourself again and again for about 10 seconds.
The method is described in Lloyd Bud Winter's 1981 Relax and Win: Championship. This was apparently used by US military service and had a high success rate.
Perhaps one of the most important things to achieve a consistent, healthy night's sleep is getting good sleep.
The Ministry of Health recommends relaxing and relaxing before going to bed, doing activities like reading, showering or bathing, or doing mindfulness techniques.
His website suggests maintaining a regular sleep pattern by going to bed and getting up at approximately the same time each day, including weekends.
It also suggests to watch the clock, and if you can't sleep after 20-30 minutes trying, try sitting in another room reading for a short time.
TOO HOT? FAN CAN HELP
Although now heading into the winter months, this clever fan of hack is a must when hot nights are interfering with your sleep.
Pointing the fan out of the bedroom window helps to discharge hot air from the room. If you open a window on the shady side of the house, the cool air can then be sucked in.
It takes a few minutes to work, but it is a cheap and highly efficient technique to help you taste your home.
Keep your room calm and dark at a comfortable temperature. Active during the day can help you sleep better at night – but avoid doing things right at bedtime.
Avoid alcohol, caffeine and food near sleeping because they can interfere with sleep. If you're a day-time napper – make sure your nap is less than 30 minutes.
Sleep advice from the Ministry of Health can be found here. See the Health Navigator for more sleep tips.