A lot of people think that getting better sleep is a process that requires a lot of time and energy, which can deter them from even trying. But getting a better night\u2019s sleep doesn\u2019t have to require a ton of time or energy; if you have 10 minutes, there are plenty of quick, simple strategies you can use today<\/em> to get a better night\u2019s sleep tonight<\/em>.<\/p>\n Let\u2019s take a look at five hacks you can incorporate into your daily routine to get a better night\u2019s sleep\u2014all of which take 10 minutes or less.<\/p>\n There are few things as harmful to your ability to get high-quality sleep than digital distractions. Not only can the time you spend scrolling through Instagram on your phone, surfing the internet on your laptop, or binge-watching Netflix make you feel <\/em>stressed out, which in turn makes it harder to sleep, the blue light that those screens can negatively impact your body\u2019s circadian rhythm. And as we all know, this ultimately makes it harder to wind down and actually fall asleep.<\/p>\n So, if you want to get better sleep tonight, one quick and easy step you can take today? Set an alarm to cut off digital distractions.<\/p>\n In the morning, choose a time that you\u2019re going to disconnect from screens\u2014and make it at least an hour or two before bedtime. \u201cSet a cut-off time for the news, social media, work email at least one hour before going to bed. You need to allow your mind some down time to transition into sleep,\u201d says Dr. Nishi Bhopal, MD, board certified psychiatrist and sleep specialist at IntraBalance and member of the review panel at Sleep Advisor.<\/p>\n Then, set an alarm for that time to remind you to power down your devices. Setting an alarm takes less than a minute\u2014but it will remind you when it\u2019s time to disconnect, wind down, and let your brain and body get ready for bed.<\/p>\n Making your bed is (probably!) already a part of your morning routine. But if you want to get better sleep at night, making your bed might not be enough\u2014you may need to swap out your bedding.<\/p>\n The bedding you choose affects your body temperature. And, if your bedding is making you too warm, or not keeping you warm enough, it can have a negative impact on your sleep quality.<\/p>\n So, if you find yourself tossing and turning each night\u2014and waking up with either the sweats or the shivers\u2014a quick blanket, comforter, or sheet swap might be just the hack you need to get high-quality sleep you need to feel your best.\u00a0<\/p>\n Swapping your bedding for something warmer or cooler is a quick fix, so make sure, at the very least, you\u2019re changing out your bedding on a seasonal basis. \u201cYou might want to use lighter bedding with a looser weave in the summer to help regulate your temperature and choose a heavier fabric to help you stay warm in the winter,\u201d says Bhopal.<\/p>\n Another behavior that\u2019s definitely already a part of your daily routine? Preparing food for yourself. So, if you want a quick way to promote better sleep, there\u2019s an easy hack you can piggyback onto your existing food prep\u2014and that\u2019s adding a sleep-promoting food to every meal.<\/p>\n There are a number of foods that will help promote better sleep\u2014and incorporating those foods into your meals each day<\/em> will help ensure you get your best rest each night<\/em>. For example, are you having a salad for lunch? Toss a handful of almonds on top. Just one ounce of almonds contains about 20 percent of your daily value of magnesium, which can help improve sleep. Cooking up a mouthwatering salmon dish for dinner? Good news\u2014you\u2019re a step ahead of the game, as the omega-3s and vitamin D found in fatty fish (like salmon, tuna, and sardines) may help improve sleep quality and quantity.<\/p>\n Tweaking your meals to include sleep-promoting foods takes very little time and effort every day\u2014but can make a huge difference in how you sleep every night.<\/p>\n If you spend just about all your time sitting, you\u2019re going to find it hard to fall and stay asleep. \u201cBeing sedentary all day is shown to be associated with insomnia and sleep disturbances,\u201d says Bhopal.<\/p>\n So, if you\u2019re looking for a quick hack to get better sleep? You better get moving. Schedule five to 10 minute \u201cmovement breaks\u201d throughout the day. For example, \u201cif you\u2019re working at a desk all day, get up every hour and do some stretching, squats, or other forms of movement,\u201d says Bhopal.\u00a0<\/p>\n Making exercise and movement a part of your daily routine will ensure that you break up your sedentary time with movement and activity\u2014which can help you get better sleep at night.<\/p>\n If worry and anxiety are keeping you up at night, one of the best things you can do to get better sleep? Create space in your day for that worry and anxiety.<\/p>\n \u201cDo a \u2018brain dump\u2019 during the day, also known as \u2018scheduled worry time,\u2019\u201d says Bhopal.\u00a0<\/p>\n Set a timer for 10 minutes\u2014and use that 10 minutes to write out all the fears, worries, thoughts, and anxieties that run through your mind when you\u2019re trying to sleep. \u201cThis gives your brain time to pay attention to and process the stressful, anxious thoughts that often pop up the moment your head hits the pillow,\u201d says Bhopal\u2014and carving out time to address those thoughts during the day (instead of before bed) can help you feel more clear-headed and calm when it\u2019s time to go to sleep at night.<\/p>\n This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n <\/p>\n \t\t\t\t \n\t\t\t\t\tDeanna deBara is a freelance writer based in Portland, OR. She covers a wide range of wellness topics, including fitness, nutrition, relationships, and mental health. Her work has appeared on Greatist, Men’s Health, Ravishly, The Fix, What’s Good by The Vitamin Shoppe, and more.\t\t\t\t<\/p>\n<\/p><\/div>\n <\/p><\/div>\nSet an alarm to cut off digital distractions<\/h2>\n
Swap your bedding<\/h2>\n
Toss a sleep-promoting food into each meal<\/h2>\n
Schedule movement throughout the day<\/h2>\n
Schedule a 10-minute block of \u201cworry time\u201d<\/h2>\n
\n\t\t\t\t\tDeanna deBara\t\t\t\t<\/h3>\n
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