If you’re one to constantly re-count how many hours of sleep you can get throughout the night, it might be best to hide your clock. A study done by Thailand’s Khon Kaen University found that eating pineapple could boost a brain’s production of melatonin — the hormone that makes us feel sleepy — by a whopping 266% percent. A 2017 study found that sharing positive news from your day with a loved one, and receiving a positive response, leads to falling asleep much faster. Following a relaxing routine each night before bed can go a long way in helping you to fall asleep quickly. Even good sleepers vary from night to night, experiencing less than desirable sleep a couple of times per week. For your first week, either go to bed minutes later or set your alarm for minutes earlier. Our cardiovascular systems improve, and we’re able to run at peak performance without expending as much energy. Conversely, if you wake up in the middle of a cycle, you’ll feel groggy. These cycles have four stages, including three non-rapid eye movement (NREM) stages and one rapid eye movement REM) sleep stage. When that happens, we get less sleep, and when the alarm goes off the next morning, the cycle of sleep deprivation continues. This makes it easy to drift off to sleep and stay asleep.Maybe it’s something simple like taking five extra minutes in the shower or having your favorite treat for breakfast.This approach not only improves your productivity but also enhances retention, as smaller, focused study sessions allow for deeper engagement with the material.But regularly eating better and adjusting your routine can give you a healthy boost to be at your best all day long.We were cued by the internal alarm clocks that follow circadian rhythms to wake us up as it starts getting light.Even if you cannot jump into bed fully naked, wearing less clothing can enhance your shut-eyes significantly.Stay on top of latest health news from Harvard Medical School.When you shop for one, look for a mask that doesn’t allow any light to creep in from underneath the mask.Many strategies recommended by sleepmaxxers are essentially what sleep experts prescribe as good sleep hygiene, which has plenty of research backing its value. Further, if you eat a particularly big meal right before bed, you’re more prone to feel overly full and uncomfortable. Since the brain controls the sleep process, a lack of blood flow to the brain means it has less energy for sleep. Lots of energy is needed to process food as our body directs blood flow to our digestive system instead of to our brain. These types of foods consist of tryptophan (which urges the brain to produce sleep-inducing serotonin) and carbohydrates, which rush the tryptophan to your brain. Fresh Meyer lemon juice brings these pomegranate gummies to the next level. These AIP-friendly gummies pack in ginger, vanilla, and cloves for a comforting treat. Sleeping in on your day off throws off this internal clock, making it more difficult to fall asleep that night. What if there was a way to wake up energized, maintain that feeling throughout the day, and then sleep effortlessly each night? This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. A 2015 study found that female participants who were able to get an additional hour of sleep each night for two weeks had a higher libido and an increased chance of having sex the next day. By focusing on one component at a time, you can maintain your concentration and steadily work toward your larger goals. With your objectives in mind, the next step is to break down your tasks into manageable chunks. Furthermore, defining specific study outcomes encourages you to think critically about what you need to do to succeed, enhancing your engagement with the material. In fact, you’re likely to wake up more tired than if you didn’t snooze at all. Do whatever feels comfortable for you as long as you are able to clear your mind and stop thinking. Therefore, schedule your exercise activities for earlier in the day. That being said, if you find that reading helps calm your mind and improves your sleep, you can stick with this routine. Think about what triggers your stress responses and make an effort to avoid them. For instance, if time blocking has proven effective, schedule time blocks for your most important daily tasks. Short pauses give your brain time to rest and process information, which often leads to better ideas. Once or twice a day, scan that note and promote anything actionable into tasks with one click. Before wrapping up your day, pick out tomorrow’s six most important tasks and list them by priority, putting the most important task first. Here are some in flight sleep hacks to help you rest better and arrive at your destination feeling refreshed. Read on for in flight sleep hacks and tips to make your next long-haul flight more bearable and enjoyable. This post delves into the best sleeping on a plane hacks to help you rest easy and have a comfortable travel experience during your flight. Whether you try just one of these sleeping hacks or dozens, you’re bound to find that your sleep improves. But too much of that caffeine surge can eventually make you feel fatigued when the effects wear off, Czerwony says. “Getting in some nutritious food here and there can help carry you through your day.” (Every Thanksgiving, right?) Well, that’s your body’s way of slowing you down so it can deal with digesting that meal. Just make sure your chosen activity doesn’t include a bright screen or light. Some suggested games include thinking of sleep-related words or counting backward from 400 by fours. You can focus on different parts of your body and relax them one by one, or tense an entire region of muscles and slowly relax from there. You may even consider painting the walls of your bedroom a deep navy or hunter green. Since the floor is the coldest part of any room, cool air circulates your body and eliminates discomfort. Lying down on the floor can enhance the quality of your sleep in many ways. Shall we jump right into our tried-and-tested insights to help boost your energy levels in the morning? This is the deeper kind of shut-eye that gives the greatest relaxation to the brain. As long as you’re able to do that, you can achieve longer Rapid Eye Movement Sleep. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s. Sleep is like nutrition for the brain. So it’s a little like being drunk. It dulls activity in the brain’s frontal lobe, the locus of decision-making and impulse control. Yet experts agree that getting enough shut-eye is as important to health, well-being, and your weight as are diet and exercise. Something very light (under 150 calories) can keep you satisfied throughout the night.With its series of postures and breathing exercises, yoga is a popular stress reliever.Having a stressful day will trigger too much cortisol production.The best room temperature for sleep is between 60 and 72 degrees Fahrenheit for adults, for elderly adults, and for babies and toddlers.We have put together a very useful travel resources page with the best travel tips.How many times have you been hot or cold while your partner is equally uncomfortable, but for the opposite reason? While sleeping in on the weekend may help you feel more rested, the effects are usually temporary. In this article, we share our 48 favorite sleep hacks, so that you can learn how to get the best night’s sleep of your life. Besides helping to lessen feelings of depression and anxiety, the act of sex releases a bevy of sleep-friendly hormones, including prolactin and oxytocin, which bring on drowsiness and lower stress levels, respectively. Whether you’re a seasoned traveller or an occasional flyer, ensuring a comfortable rest on a plane can make a significant difference in how you feel upon arrival. For frequent flyers and those embarking on long-haul flights, the importance of getting quality sleep cannot be overstated. This is a crucial component of your overall health, and the better you sleep, the healthier you’ll be. Regularly getting restful sleep can indeed boost health and mood. Both imperfectly capture sleep data when compared to the gold-standard tool sleep experts use (polysomnography, or a sleep study). The pressure to get perfect sleep is embedded in the sleepmaxxing culture. Orthosomnia is a term that describes an unhealthy pursuit of perfect sleep. The expectation of flawless sleep, night in and night out, is an unrealistic goal. StudyHacks.org by Dr Zam's Academy® Having good sheets is another critical component for optimal sleep.When managing a complex project with multiple tasks and deadlines, Calendar View gives you a clear overview of your workload and helps you prioritize effectively.For instance, if you receive an email requesting one simple piece of information, respond right away so it doesn’t linger or turn into a larger, time-consuming chore.Oftentimes, people have trouble falling asleep because their lower back is in an uncomfortable position.We talked to integrative internist and sleep specialist Dr. Sari Eitches to bring you a list of simple, natural ways to stay awake when you feel tired.Melatonin is a natural hormone that a 2013 research review found can help people reset their circadian rhythms and fall asleep faster.The British Psychological Society recently conducted a study among insomniacs that found that this type of meditation was just as effective as taking a prescription sleep aid.What are the top tips to sleep less and stay more productive? When managing a complex project with multiple tasks and deadlines, Calendar View gives you a clear overview of your workload and helps you prioritize effectively. Multitasking can cost you a significant portion of your productive time. Small, intentional changes to how you plan, prioritize, and follow through on work can unlock hours each week without adding more to your plate. Quite frankly, it’s much easier to get tired than energized. Keeping your energy up requires vigilance, says Czerwony. This technique involves studying for 25 minutes, followed by a five-minute break, creating a manageable and structured way to keep you engaged in your study material. Clearly, one of the most popular methods for managing your study breaks is the Pomodoro Technique. Studies have shown that incorporating breaks into your study routine can lead to better retention and understanding of the material, making it easier for you to grasp complex concepts. Your eyes will thank you, and you’ll find that good lighting can create a welcoming atmosphere that enhances your learning experience. Gene-editing therapy lowers harmful blood fats in early study National Sleep FoundationHuffPostBuzzFeedHealthDeveloping Good HabitsGhostbedWonder How ToTim FerrissWorld of Lucid DreamingThe Telegraph LifestylePhilips USA Besides insomnia, smokers often experience sleep apnea, more frequent wake ups, and restless feet in the morning. Just make sure you’re choosing a fragrance such as lavender, which is calming, as opposed to something more energizing like citrus. A candle or air freshener can help to create a calming environment and soothe you to sleep. Health and Safety Considerations If you do enjoy watching television and movies and night, plan your evening, so it’s not right before bed. This delays your melatonin production and can affect how well and deeply you rest once you’re asleep. While not true for all people, reading before bed might delay sleep onset. After all, it’s difficult to relax and shut out the world if you’re constantly worrying about your day or what’s going on in your life. If you smoke close to bedtime, it can affect your ability to sleep. Wearable sleep trackers tend to be more costly, but they have the bonus of including overall activity trackers. With a cooling/heating mattress pad, you don’t have to worry about exorbitant electric bills in the pursuit of restful sleep. How many times have you been hot or cold while your partner is equally uncomfortable, but for the opposite reason? These pads can keep you cool or warm all night long with the simple push of a button. If you sleep on your stomach, avoid the fluffy, high loft pillows. Post-flight recovery is smoother when you follow effective in flight sleep hacks to maintain your well-being. Health and safety considerations are integral to any strategy involving sleeping on a plane hacks. Implementing in flight sleep hacks can transform your flying experience into a more restful one. Comfort essentials, like pillows and blankets, are key components of successful sleeping on a plane hacks. Pre-flight preparation with unique hacks to sleep better on a plane can significantly enhance your in-flight rest. Sweet and juicy ripe cantaloupe translates into infinitely poppable melon gummies. Packed to the brim with grass-fed gelatin, these gut-healing gummies offer a satisfyingly sweet and creamy bite. Chock full of natural probiotics, these tangy-sweet kombucha gummies get an added citrus boost with grapefruit juice and zest. These gut-friendly gummies invite you to use your favorite juice – this specific recipe uses a cold-pressed variety. Whatever flavor you gravitate to, you’ll love that gummies are as simple to make as they are sweet. With the right strategies, you can enhance your retention, improve focus, and make the most of your study time. So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain. Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. Add it all together, and a sleepy brain appears to crave junk food while also lacking the impulse control to say no. It can improve sleep and help promote better health for the mother and young fetus. It is an effective method for regulating your body temperature and allowing you to sleep cool. Well, we recognize that these hacks are probably the main reason why you’re here right now. What are the top tips to sleep less and stay more productive? It is all about making the lifestyle changes that remove the barriers to achieving blissful nights in bed. Consuming a well-balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins will provide your brain with the nutrients it needs to function efficiently.Even if taping your mouth reduces your snoring, it can't effectively treat a potential underlying cause of the snoring, such as allergies, asthma, or sleep apnea.For instance, if time blocking has proven effective, schedule time blocks for your most important daily tasks.This refreshing approach not only makes studying more tolerable but also promotes a healthier, more balanced mindset overall.Another way to ensure you’re going to bed sans stress is to partake in some mindfulness meditation.This not only tests your knowledge but can also reduce anxiety, as you’ll feel more equipped to tackle similar problems when the actual exam day arrives. Making sure your meals contain the right mix of Carbs, Protein, Vitamins, and healthy fats can be vital. A proper meal plan is essential to outstanding all-round health. This can cause sleep disturbance due to the resulting need for frequent bathroom visits. They make it easier to prioritize and to know whether you’re on track. Physically, breaks reduce strain from prolonged sitting or screen time and help you stay energized over longer stretches. Over time, you’ll trust that anything important ends up in ClickUp, not scattered across sticky notes and tabs. Any time an idea, worry, or to-do pops into your head, drop it into a single running note instead of leaving it in your memory or starting a new doc. A brain dump means getting everything out of your head and into a trusted system and is one of the simplest mental resets. This is by far the best way to ensure that you’re getting enough sleep and allows you to go to bed and wake up on your schedule. And then, as night sets in, our internal alarm clocks tell us that it’s time to rest. However, each time you press snooze, you’ve signaled that it’s a false alarm, and your body has no idea what to expect. I spoke with leading neuroscientists and asked them to share their favourite brain hacks that they implement in their daily lives. We often read about so-called “brain hacks” - help, advice and guidance aimed at improving the brain. After all, a 2-hour nap on a Saturday or Sunday afternoon can help reset your brain for another week. We recommend that you read the article we wrote on sleeping under a tree here. Your study environment should be well-lit to prevent eye strain and maximize your ability to absorb information. Additionally, inform those around you about your study schedule so they can help minimize interruptions. This means setting up a designated area that is solely for studying, free from the chaos of daily life. Your study space should be tailored to your personal needs and designed to facilitate concentration and comfort. Consider forming study groups or collaborating with peers to share insights and quiz each other. This post is about sleeping on a plane hacks and in flight sleep hacks and tips to ensure you rest easy during travel. The bright, natural light signals your body that it’s daytime. Plus, over time, the habit of hearing relaxing music can cue your body that it’s time for sleep and help you fall asleep even faster. Additionally, our body’s core temperature and the external nighttime temperature tend to drop, which are biological cues telling the internal clock it’s time for sleep. Enjoying a hobby, spending time with loved ones, and taking your pet for a walk are just a few ideas. Nonsmokers experience deeper and more restorative sleep than non-smokers, so if you’ve got this habit and need better sleep, consider dropping it. This practice can be done in the morning, before bed, or whenever is most convenient. Meditation is a great way to alleviate stress and anxiety, two common culprits behind insomnia. You can find an app for nearly anything these days, and there are numerous choices for meditation apps. Just like the name suggests, this is an alarm that wakes you up with light rather than sound. If the repetitive sounds of a buzzer or the blasting of frenetic music tunes are not your preferred wake-up methods, we recommend a bright light alarm. By making these adjustments, you can optimize your rest, leaving you more energized and ready to tackle your studying the following day. Maintain a sleep-friendly environment by minimizing distractions and keeping your bedroom dark and cool. The time you invest in your health will not only improve your focus and concentration but also enhance your memory and cognitive abilities. Keep in mind that your overall health plays a significant role in your ability to study effectively. It will take a superhuman effort to accomplish everything you need to get done today (and tomorrow, for that matter).Therefore, it’s better to keep our sleeping environment cool to mimic how we would sleep in nature and promote these biological sleeping cues.For questions or concerns regarding health, please consult a doctor or medical professional.By testing your memory, you train your brain to organize and retrieve the information when you need it most, enhancing your long-term retention and comprehension.Listening to relaxing music before bed could help you fall asleep and rest better by reducing stress and anxiety2.If you’re one to constantly re-count how many hours of sleep you can get throughout the night, it might be best to hide your clock.But perhaps more importantly, making your bed keeps dust, pet hair, and wrinkles out of your sheets, all of which can disrupt sleep and even damage your skin. By establishing a structured timetable, you can allocate your study sessions effectively and avoid cramming sessions that often lead to burnout and minimal retention. Dividing larger assignments or study topics into smaller, more digestible pieces can reduce feelings of overwhelm and make your workload seem less daunting. By taking the time to identify your study objectives, you lay a solid foundation upon which your study sessions can build. By implementing these tips, you’ll not only boost your productivity but also gain confidence in your study habits. This list will provide you with 10 vital study hacks that will transform how you absorb information and retain knowledge. This allows the body to come down from its endorphin rush and get higher quality sleep at night, which also reduces the overall need for shuteye. To get the most out of this technique, opt for exercise in the afternoon, at least 4 to 6 hours before your scheduled bedtime. For tips on how to fall asleep quickly, see Hacks 33 and 35. Making a lifestyle change can be difficult, but it’s important to take a proactive approach and improve your bedtime habits. Another reason to soak up some sun in the morning is that it helps combat depression, especially in the Winter when there are fewer daylight hours to experience sunshine. When we’re in a better mood, we naturally sleep better and even need less time spent in bed. The following are examples of journaling habits you can use every day. The protrusion of the earbuds can be uncomfortable for side sleepers, for example. In sleep life hack 9, we mentioned noise-canceling headphones as a method to block out noise. Another factor to consider is the material of the sleep mask. You can also opt for an adjustable sleep mask to guarantee a proper fit. When you check off the review, you’re not just closing a task—you’re closing the loop on your system. I like to make this easy by adding a recurring “Weekly review” task in ClickUp, which keeps reflection lightweight but consistent. Productivity isn’t just about doing more, it’s about learning what works and adjusting. As you complete linked tasks, progress updates automatically, so weekly check-ins become a quick glance at your Goals dashboard instead of a manual status hunt. Use your motor system when learning something new Effective productivity hacks help you overcome procrastination, improve focus, and solve time and project management issues from the ground up. Productivity hacks are simple, repeatable habits or techniques that help you focus on the right work, reduce friction, and finish more in less time. Your diet in the weeks, days and hours ahead of your race can power you to the finish line Eating this root vegetable can help support your eye, heart and brain health But regularly eating better and adjusting your routine can give you a healthy boost to be at your best all day long. This gives your body a steady energy source for longer periods, helping you conquer the day and whatever it brings. Researchers found that five-minute “microbursts” of walking six times a shift made people feel more energized and improved overall mood. Research shows that people who eat breakfast perform better at tasks and miss fewer days of work and school than those who don’t, says Czerwony. There are ways to naturally raise your body’s energy and zap lingering feelings of fatigue. Sandy & Vyjay quit their successful corporate careers to pursue their passion for travel and writing full-time. Thanks for visiting our site Voyager - imvoyager.com and taking the time to read this post! We have put together a very useful travel resources page with the best travel tips. Flights – Air India (Domestic) or Air India (International), or Priceline Similarly, try shifting your most demanding tasks to times when you’re naturally more alert. For example, if you notice a dip in productivity during certain hours, you can schedule your easiest, most mundane tasks for those times. Saying no to tasks that don’t align with your goals protects your time, energy, and attention. You can reclaim a significant portion of your workday by identifying tasks that don’t require your specific expertise and assigning them to the right people. This guide walks through 20 proven productivity hacks – plus how to put them into practice with tools like ClickUp – so you can save time and protect your energy. With a ramp-up in oxytocin and other happiness hormones, fall asleep will become quicker. Well-hydrated people do not only drift off to sleep much quicker. This is why ditching coffee, especially at night can be a good idea if you want to wake up with maximum energy. However, this rush only lasts as long as the effects of the coffee remain and over time, you end up feeling more fatigued. Drinking coffee or another caffeinated beverage usually gives an instant energy rush that makes you feel invisible. By preparing adequately and using the right tools and techniques, you can transform your in-flight experience from exhausting to rejuvenating. A lack of proper sleep can lead to severe jet lag, fatigue, and a diminished ability to enjoy your trip. Comfort is crucial on these flights as it directly impacts your well-being and readiness upon reaching your destination. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness. “I think it is very good to play sports where you have to produce precise movements towards dynamic targets, for example tennis, ping pong etc. as the link between cognition and action may be closer than people think. So engaging those circuits has this chance of really fortifying memories onto parts of the brain.” Dr Adam Hantman, Janelia “Our brain has evolved to move through the world and one of the things that has come out of the field in the last 50 years is that the motor system has all of this beautiful interaction with the sensory stations in the brain, these more cognitive stations. This makes it easy to drift off to sleep and stay asleep. Low-tempo music activates the brain’s sleep zones by slowing down the listener’s heart rate. While loud music in your bedroom can be off-putting for sleep, listening to relaxing music achieves the exact opposite. With our ultra-busy daily lives, we’re sleeping less and staying awake more. So how do some successful CEOs achieve higher productivity even though they claim to sleep for only 4-5 hours? The average adult requires 7-8 hours of sleep to function optimally according to experts. And how well and how long you sleep can affect your mood, energy level, focus and overall functioning. Simple and sweet, these gummies need only three ingredients – including fresh squeezed orange juice! These fresh gummies boast big flavors from apple, ginger, and lots of greens. This kid-friendly recipe mixes the melon of your choice with slightly sour lemon juice. These are a tasty take on post-dinner turmeric vitamins with all the same health benefits. Get your daily dose of apple cider vinegar with these palate-friendly gummies, thanks to the inclusion of apple juice! Rename it with a clear action verb—“Draft Q4 roadmap,” not “Roadmap”—and drag it to the top of your Today view. “Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day.” – Mark Twain To apply this principle effectively, ClickUp Dashboards provide a visual overview of tasks, projects, and their respective outputs. This makes it easier to decide which tasks to tackle now, schedule, delegate, or delete. This refocus can improve your mood and help the day's irritations fade away. Exercise also can refocus your mind on your body's movements. Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever. Almost any form of physical activity can act as a stress reliever. Hack 5: Identify critical tasks using the 80/20 rule (Pareto Principle) Ever eat a large meal and immediately feel like crashing until that food belly disappears? Your body needs an adequate supply of fluid to function properly. (Think 15 to 20 minutes.) Dozing off for longer periods in the middle of the day can leave you more tired than refreshed when you wake up. “You get sustained energy without the crash,” notes Czerwony. Your smartphone can’t go nonstop for days at a time without recharging, right? Ditto for how you handle sleep, exercise and stress. “My favourite brain hack that's related to my science is that ultimately smell is incredibly pleasurable, and so I encourage people not to be scared of smell as a sensual sense. Stay connected These fun layered gummies are loaded with yummy island flavors. Your kids will love these berry gummies made with OJ and a sneaky dose of turmeric. Load up on antioxidants with these superfood-packed gummies. Pop one of these flu-busting bites to start feeling like yourself again. Chocolatey and sweet with just a kick of cayenne, these gummies are like a soothing sip of Mexican hot chocolate. This internal clock is based on the earth’s cycle of sunlight and darkness.Sweet, creamy, and turmeric-infused gummies are great for the fall, but also delicious year-round.If you do enjoy watching television and movies and night, plan your evening, so it’s not right before bed.They make it easier to prioritize and to know whether you’re on track.When that happens, we get less sleep, and when the alarm goes off the next morning, the cycle of sleep deprivation continues.Quite frankly, it’s much easier to get tired than energized.The use of flashcards as a study tool can dramatically improve your memory retention and recall speed. Swap your supplements for fun-shaped treats – think wobbly apple cider vinegar shots, sleep-promoting tart cherry treats, or flu-busting turmeric squares. There are few Paleo foods that a) mimic candy, b) are totally kid-friendly, and c) offer major health and wellness benefits. If you’re not sure what to do with that jar of unflavored gelatin, we have some fun ideas for you. During these breaks, allowing yourself time to engage in relaxing, non-academic activities can greatly enhance your cognitive function and creativity when you return to studying. This approach not only helps to maintain your concentration but also encourages you to remain committed to your study schedule without feeling overwhelmed. Unlike what you may believe, studying for long, uninterrupted hours is not the most effective way to retain information or enhance learning. This process makes it easier to fall asleep and promotes more restful sleep in the long run. And once you do fall asleep, its addictive power can kick in and awaken you with cravings. Most of us feel we need more energy. Adding things like a desk or workout equipment will only invite feelings of stress, while reflective elements such as mirrors will only serve to jar the senses in the dark. Limit your bedroom furniture to a bed, nightstands, a chair, and something simple at the foot of your bed like a small sofa or bench. Establishing a consistent sleep schedule and creating a relaxing bedtime routine will help signal to your body that it’s time to wind down and prepare for restorative sleep.Many of these apply to personal projects and life admin—like using the Ivy Lee method to plan weekends, or time blocking for exercise and learning.These pads can keep you cool or warm all night long with the simple push of a button.You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.They reduce ambient noise, making it easier to sleep.Ever eat a large meal and immediately feel like crashing until that food belly disappears?For example, you might schedule deep work in the morning when you have the most energy, and meetings or calls in the afternoon once your most critical tasks are done. A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. That’s because alcohol can rob your body of nutrients and disrupt sleep, a one-two punch guaranteed to leave you feeling less than perky the next day. Consistent sleep allows your body to rebuild energy supplies depleted during the day, shares Czerwony. Many strategies recommended by sleepmaxxers are essentially what sleep experts prescribe as good sleep hygiene, which has plenty of research backing its value. Even if taping your mouth reduces your snoring, it can't effectively treat a potential underlying cause of the snoring, such as allergies, asthma, or sleep apnea. TikTok users have claimed that taping your mouth while you sleep has benefits, such as reducing snoring and improving bad breath. Depending on which social media platform you happen to be looking at, the recommended strategies for maximizing sleep differ. Also, lighter foods minimize the risk of indigestion which can cause insomnia and fatigue in the morning. Additionally, sex releases Oxytocin which also reduces anxiety levels and makes you feel happy. Since Cortisol is the hormone that makes you worry, a dip in its levels can relax your mind to enable better sleep. Additionally, you should resist the temptation to eat larger meal portions no matter how hungry you may be feeling. And exercising can lead to higher brain dopamine levels, which helps elevate mood. It also gives your cells more energy to burn and circulates oxygen. Exercise almost guarantees that you'll sleep more soundly. Set your priorities in terms of the most important tasks. During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress.But the majority have simply mastered the art of sleeping less and having more energy.“There is certainly evidence that when the prefrontal cortex, the part that does a lot of rational decision making, is depleted in energy, your rationality and ability to make sound decisions decreases.”Smokers are also more prone to sleep apnea and getting up in the middle of the night.“I felt like I understood memory tricks in a new light after learning more about the hippocampus.This method involves studying for 25 minutes, followed by a 5-minute break, helping maintain concentration.Regularly getting restful sleep can indeed boost health and mood.But did you know that continuous exposure to fresh air during the day can help you enjoy enhanced rest at night? Professional counselors or therapists can help you find the sources of your stress and learn new coping tools. Therapy also may be a good idea if you feel overwhelmed or trapped. Turn up the volume and let your mind be absorbed by the music. It can provide a mental distraction, lessen muscle tension and lower stress hormones. With more and more people able to access daily data about their sleep and other health metrics through consumer wearables, even a person who is objectively sleeping well can become unnecessarily concerned with optimizing their sleep. While tips like these help many people enjoy restful sleep, those who have an insomnia disorder will need more help, as described below. Limiting screen time before bed, as the blue light emitted by devices can interfere with your circadian rhythm, can also improve the quality of your sleep. Just like reading light, watching television before bed emits artificial light that will affect your natural circadian rhythm. ” and before you know it an hour or more has passed that you should have spent asleep. Check out our guide on how to reduce stress and sleep better. Another evening stress trigger is thinking about what we need to do the next day. For those who enjoy napping, there are helpful tips that will allow you to reap the benefits without it negatively affecting your nighttime sleep. Having to get up in the middle of the night to use the restroom is disruptive to a good night of sleep, so it’s recommended to limit water intake before bed. Experts generally do not recommend eating before bed, but if you’re hungry, that’s not going to help you fall or stay asleep, either. Even though alcohol can make you sleepy and fall asleep faster, it should still be avoided before bedtime. “I think that the growth mind-set is a very helpful brain hack. “The trick that I do is imagine I am a parent of another child on the other team and how would I then feel about the situation. Nonetheless, you get emotionally attached in ways that can cause you distress, for example if someone commits a foul against your child, you may be upset that they haven’t been treated fairly, or if your team is losing.” Aim for 7-9 hours of quality sleep each night to ensure your body and mind are well-rested. By establishing a specific location for study, you signal to your brain that it’s time to focus, which can significantly enhance your productivity. This stress hormone signals your body to conserve energy to fuel your waking hours. In today’s world, snoozing can be difficult, particularly when all your screens (computers, TVs, cell phones, tablets) lure you into staying up just a little longer. They felt hungrier and less satisfied after meals, and their energy was zapped. Too little sleep triggers a cortisol spike. While having a full meal at bedtime is unhealthy, neither is starving yourself. Hunger feelings at bedtime increase your chances of waking up with fatigue in the morning. By the time you’re able to catch dinner, it is an hour or so to your bedtime. Jumping into bed with your clothes off guarantees cool body temperatures which relax your brain. A good night’s sleep is the secret to maximum energy in the morning. This same phenomenon that allows you to hardly notice you’re wearing clothing also allows you to sleep more deeply. Falling and staying asleep could be as simple as donning a pair of warm socks. They also begin to collect dander and other allergens that can really affect the process of falling asleep. Undertaking tasks that put your body in direct contact with fresh air and sunlight has vital benefits for your sleep fortunes. If you want to sleep better and wake up with high energy levels, it is important to ditch your gadgets at bedtime. Are you experiencing daytime tiredness due to a disruption in your regular sleeping cycle? The best room temperature for sleep is between 60 and 72 degrees Fahrenheit for adults, for elderly adults, and for babies and toddlers. If we keep our bedroom warm, this throws off our natural balance. This gland is sensitive to any type of light, including LEDs from alarm clocks and computers, as well as a glow from your phone or television. There are effective, nonmedication treatments that are proven to help you sleep better. However, combining the information can give you a reasonable assessment of your sleep status. Consider tracking your sleep for a few weeks using a sleep diary, and pair this data with a consumer wearable (such as a Fitbit or Apple Watch). While prioritizing restful sleep is commendable, setting perfection as your goal is problematic. Other strategies suggested by sleepmaxxers are based on limited scientific data. The pineal gland is shaped like a pinecone (hence the name) and is nestled in the center of our brain. The advantage of this schedule is that allows you to enjoy late evenings and going out on the weekends without experiencing a sleep deficit. To start a log, you can either make your own sleep diary in a spreadsheet or get any number of pre-made sleep journals. Tim keeps journals and logs of just about everything he does each day, from what he eats, to how he trains, and even what he’s grateful for. We were cued by the internal alarm clocks that follow circadian rhythms to wake us up as it starts getting light. There’s another type of internal alarm clock you can use that’s a bit different, which is relying on your own body’s circadian rhythm. Visualize the time you want to wake up, see the time on your clock or smartphone, and picture yourself getting up energized and on time. You do this by psychologically prepping yourself before bed. As you can imagine, this is not an ideal or sustainable way to live out our days. However, there are a few universal rules to follow when selecting a pillow to make sure that you get the best night of sleep possible. Finding a great pillow is similar to mattresses and other bedding; it’s a personal choice based on your preferences. You may already know that sleeping on an excellent mattress is a key component of quality sleep. Listening to or playing music is a good stress reliever. Writing down your thoughts and feelings can be a good release for otherwise pent-up feelings. When you have too much to do — and too much to think about — your sleep can suffer. Cortisol is a stress hormone that gives us energy throughout the day. Cortisol is a stress hormone, and too much of it will cause us to stay awake and disrupt our bedtime (more on this in Hack 15). In contrast, large meals should be avoided at night when it’s time to power down. Just like light and darkness are environmental cues that signal when it’s time for waking and resting, mealtime also serves a similar function. While a relaxing activity like reading a book can be calming before bed, other activities like work should always be done somewhere else. A single banana can also boost the production of melatonin in your brain by 180%. If you must eat something before going to bed, skip anything big and heavy and go for something like whole grain crackers, peanut butter, cereal with almond milk, almonds, or yogurt. Big meals can lead to indigestion, which will definitely lead to discomfort during sleep. Fortunately, many Fortune 500 Companies are increasingly integrating sleeping pods on-site to promote these short naps. Most people settle for power naps during their lunch breaks but it is up to you to decide the best time for it. They consist of short 20 to 30-minute naps known for skyrocketing your energy levels when you’re extremely tired. So, by the time your nap is over, you’ll be starting to feel the first effects of caffeine. To take a coffee nap, you will drink a cup of coffee right before it’s time to nap. Getting fresh air and sunlight can stimulate your energy levels and negate the need for that nap after all. Anything longer could leave you feeling groggy and interfere with your sleep later in the evening. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Skimping on sleep sets your brain up to make bad decisions. Start with one to three hacks that directly address your biggest bottlenecks—for example, time blocking plus the two-minute rule. Additionally, you can create digital flashcards using various apps that offer features like spaced repetition, which helps you prioritize which cards to study based on your performance. Plus, flashcards are portable, which means you can study on the go—perfect for squeezing in last-minute review sessions between classes or during a commute. The use of flashcards as a study tool can dramatically improve your memory retention and recall speed. By starting with a central concept and branching out to related ideas, you’re able to see the connections more clearly. This is why it is important to take short walks around the office and use the stairs instead of the elevator sometimes. Stretching opens up the body’s muscles and joints to promote proper blood flow. Another solid but sensitive option is to move to the guest bedroom. Whether this is as a result of leaving your TV on or loud neighbors, noise inhibits sleep. These distractions can eat into the number of hours of shut-eye available. Make it a habit to attempt these questions under timed conditions to simulate the exam experience. Making this a regular part of your study routine can lead to significant improvements in your overall performance. One effective method to test your knowledge is through self-quizzing, where you create flashcards or simple quizzes based on your study material. By testing your memory, you train your brain to organize and retrieve the information when you need it most, enhancing your long-term retention and comprehension. This adaptability ensures that your study sessions remain dynamic and tailored to your learning needs, maximizing your study efficiency. Productivity tools can automate routine tasks, centralize information, and surface insights faster. They help avoid the stress of last-minute rushes or overlooked details. ClickUp Dashboards and progress-tracking features offer real-time insights into your performance, making it easier to course-correct when needed. Give it a short checklist you run through every Friday. A recurring “Weekly review” task in ClickUp keeps reflection lightweight but consistent. Spread out your eating You’ll find that taking breaks not only revitalizes your energy but also clears your mind, allowing you to think more creatively and critically. By breaking your work into smaller segments, you can make studying less daunting and more enjoyable. After completing four Pomodoros (or study sessions), you take a longer break of 15 to 30 minutes. Curb some of this anxiety by taking some time in the evening to prepare for the next day. Studies have shown that not only does softly playing music help you to fall asleep, it also improves sleep quality in those with chronic sleep disorders. In general, you should begin winding down at least one hour before you plan to fall asleep. Decaffeinated green tea also contains properties that calm the nervous system and lead to feelings of sleepiness. As you’re going through your relaxing before-bed routine, sip on some banana tea. When we don’t get enough sleep, our bodies don’t have the recovery time they so badly need. What they might not realize is that, due to the constant pain, sometimes sleep can be extremely hard to come by, especially for those with Ehlers-Danlos syndrome. Adjust to the local time zone quickly and get plenty of sunlight. Long-haul flights can be particularly gruelling, often stretching across multiple time zones and requiring passengers to sit for extended periods. Whether your routine includes journaling, reading a book, or something else entirely, just make sure it doesn’t include a bright screen, which can stimulate the brain and push away feelings of sleepiness. Avoid this by eating any large meals a minimum of 2-3 hours before bedtime. From warming your feet to eating pineapple before bed, these 50 hacks are sure to slow your mind (if not the clock), and lead you towards a better night of rest. Consciously relaxing all of your muscles is one tactic to try when it comes to falling asleep. Those aforementioned important chemicals don’t just decline because of digital alarm clocks; any light can disrupt a good night’s rest. This is because the bright lights on the clock face can actually cause the decline of important chemicals needed to sleep well. The potential for relaxation isn’t the only reason sleep experts recommend taking a bath right before bed. Studies have shown that the perfect sleeping environment is a cool one — specifically 60 to 67 degrees Fahrenheit.