We spend nearly a third of our lives asleep, yet many still struggle to get proper rest. As the new year brings fresh resolutions for better self-care, sleep experts have revealed five essential hacks to improve both sleep quality and the transition into slumber. Research shows that devices emitting blue light can negatively impact both our eyes and sleep quality. A study found that using blue light filtering lenses two hours before bedtime reduced insomnia symptoms and improved sleep quality compared to regular lenses. Alternative activities include listening to the radio, podcasts or sleep stories. If screen use is necessary, enabling night screen mode can help filter blue light exposure. Meditation can be particularly effective when racing thoughts keep you awake at night. Sleep-focused meditations, available online, can guide you towards peaceful rest. Try gentle stretching exercises, such as rolling your shoulders or reaching for your toes whilst in bed. Breathing exercises complement these movements, helping to maintain presence and release intrusive thoughts.
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