How to get better sleep: 6 life hacks you need to know

Exposure to light before bedtime upsets our ‘circadian rhythm’ (the 24-hour body clock that guides our sleep-wake cycle) by making the brain think it’s still daytime. Research by The Journal of Clinical Endocrinology and Metabolism found that light exposure also reduces melatonin, which helps prep us for deep sleep. 

To get some quality sleep, avoid bright lights and television a couple of hours before your head hits the pillow. ‘Blue light’ emitted by phones and laptops affects sleep the most, so read a book in bed instead of scrolling social. Exposure to bright, artificial light and sunlight during the day can also help improve sleep quality and keep your circadian rhythm in check.

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Close your laptop. Turn off your emails. Chill. Research by Virginia Tech found that the expectation of checking work emails off the clock can cause stress, so drawing boundaries between work and home is one of the best ways to de-stress before bed.

Our unique study also found that men who practice a variety of self-care activities daily – including eating well, exercising, meditating, relaxing, socializing and caring for their skin – are 2.2x more likely to feel balance in their lives and 1.6x more satisfied in themselves. So, unwind and spend time with the people you love. Do it every night. You’ll go to bed with a clearer mind, which can lead to higher quality sleep.

Not exactly shocking, but caffeine in the evening can negatively affect our sleep. The same goes for alcohol, which can affect melatonin production and disrupt your circadian rhythm. Research from the Journal of Clinical Sleep Medicine recommends avoiding coffee at least six hours before bed.* And skip those evening beers to help create a regular bedtime routine. 

Being active can also improve sleep quality, but it’s important to time evening workouts. Concordia University found that finishing exercise sessions two or more hours before shuteye can help you fall asleep faster and sleep longer. To calm your senses after your evening workouts, hop in the shower with new Men+Care Inner Peace Holy Basil + Hemp Seed Oil Face + Body Wash.

Optimizing your bedroom makes a big difference to sleep quality. Here are a few tips on how to improve your sleep space.

First, declutter. When your bedroom feels clean, calm and tidy, your mind is more relaxed and less distracted. Next, regulate the temperature so it isn’t too hot for good sleep (Healthline recommends 70°F/20°C). Finally, if sounds like traffic and neighbours disrupt your sleep, try listening to ambient noise or mind-soothing ‘sleepcasts’.

Going to bed and waking up at consistent times (including weekends) helps regulate our circadian rhythm and melatonin levels, which in turn helps promote better quality sleep. Make it a daily practice. And give it time. After a few months, your brain and body clock should be in tune with your new schedule.

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