How to get a full 8 hours of sleep every night

For adults, it’s recommended to get 7 to 9 hours of sleep every night.

But while getting enough sleep sounds terrific, it’s a lot easier said than done, especially for most people today.

According to studies, exposure to white and blue light from mobile phones, tablets, and computers can suppress melatonin levels in the body.

As a result, this inhibits a person’s ability to feel sleepy.

That’s why one of the common tips to ensuring you get a good night's sleep is to turn off your screen for at least an hour before sleeping.

That and many other lifestyle hacks, which we will be discussing more next.

Here are some sleep hacks you can follow to make achieving your 8 hours a little simpler.

1. Come up with a schedule
Heard of the saying, human beings are creatures of habit?

This especially is the case when it comes to sleep.

Keeping up a regular sleep schedule of when to sleep and when to wake up every day, including weekends, is the key.

Getting on a schedule helps your body to know when it should be in sleep-mode, preventing you from staying up too late.

2. No gadgets before bed
The internal body clock, otherwise known as the circadian rhythm, dictates when a person wakes up and falls asleep.

It is also deeply affected by light.

In other words, light tells the body to be awake, while darkness makes it think it’s sleeping time.

And yes, your cellphone and tablet can disrupt these rhythms, making sleeping difficult.

Hence, you must strictly follow a “screen off” rule as part of your bedtime routine, putting down all your devices a few hours before bed.

3. Keep your room cool
Our body temperature naturally lowers slightly in the middle of the night.

It then warms back as the body is coming to wake up.
When your bedroom is too hot, it can get in the way of your body’s ability to lower its temperature.

As such, it will interfere with your sleep.

Try keeping your room cool, instead, say for about 65 degrees.

4. Use blackout curtains
Many people cannot rest properly if there’s too much light.

A quick solution to this is to put blackout curtains in your room, even during the winter season when it’s darker earlier.

Even the tiny amounts of light can be recognized by the retinas when trying to sleep.

Therefore, you should consider investing in some heavy, thick curtains that will put your room in total darkness.

5. No heavy snacks before hitting the sack
Heavy or spicy foods can be hard to digest, which in turn, can disturb your sleep.

But if you cannot give up on late-night snacks, there’s a way.

Eat foods like bananas, dairy products, and nuts.

These foods and many other more contain the sleep-aiding amino acid called tryptophan.

So, midnight snacks are okay, but just be mindful of what you eat.

Any other sleep tips you have in mind?

Share them with us by commenting below. -

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[tolga]

Go to bed at the SAME time everyday. For example, I go to sleep at 10:30PM every night and wake up at 6:30.
When you go to bed at the same time everyday, it becomes a routin and your body gets used to it.
If you cannot go and sleep early, try waking up so early, as you'll be so tired at the end of the day, you will go to bed early. If you keep it going next days, you will have accomplished.

[alexcorona]

1. Set a daily routine schedule
2. No Technology before bed (Avoid light before bed)
3. Make sure your bedroom is cool 65°
4. Blackout curtains
5. No heavy or spicy foods before bed

[charlie_oc]

I literally just started trying to get 8+ hours of sleep a night, thank for uploading this vid!

[johnnybernard]

Your Pov: your up in the middle of the night trying to find a way to fall asleep faster

[zeidnassar]

ive been suffering from anxiety and lack of sleep now for 3 years but i have fixed it by doing all these habits plus dont stress about sleep too much becuz then u will be thinking a lot just go to bed and thats it dont overthink it and asl use ur bed only for sleep stay away from it during the day also make sure ur room is organized and clean

[danicaliz]

I sleep around 11:00 then wake up 5:00 or 5:15 in the morning without an alarm. I've been doing this routine for a year or so.

[abubakerabu]

Yes I have one tip read a relaxing book or regional books before sleep

[buslovers]

1.Schedule
2.No gadgets before bed
3.Keep ur room cool
4.Keeping blackout curtains
5.No heavy food before bed

[Maqai]

Thank you, I did not know light could wake me up. A miracle

[Ali_Abujaber]

As a person who use Celsius I didn't expect that 1:58

[pioneerrocket]

GODD ITS SOO HARD!! Why is it so hard. Every night, 6 hours, then 7 hours, then 8 then maybe 6 again. I want 8 every night.

[theficho]

I like your short and helpful videos. Keep up the great work.

[analizaperez]

After ng vaccine ko, laging 6 hours na tulog ko. Buti ngayon nakakatulog na rin sa tanghali or hapon. Maganda sa pakiramdam. Sana mawala na mga pasa ko at lagi napapagod. I hope your advice to us is really effective.

[techdemandurdu]

Nice information you shared today

Absolutely

I always Watch these kind of videos which is related about health
And
Healthy lifestyle

[theficho]

"Try keeping your room cool, instead say for about 65 degrees." 😂 Wow, if this was in C°.

[bingo]

Thanks for making a video on this topic

[JiyuLJ]

About no devices before bed there are settings on phones, laptops, pc’s, etc to turn off the blue light. It’s a blue light filter.

[applepie]

Im just 13, and my family don't believe me and afraid to say it

[thephapster]

I used to fall asleep at a wide range of different times every night and would get over 8 hours every time. Recently I've only been able to sleep for 5-7 hours and would wake up constantly and can't fall back asleep, routine schedule or not.

[KokiCholakov]

I try to imagine impossible stuff. Like- what would the world be like if I had the power and the money to do so? What would it be if I changed sports, economics, life of old people, life of people in Africa, and so on, and so on....