5 Ways To Hack Your Sleep Schedule

We all know that a good nights’ sleep is integral to just about everything we do.  Yet it seems like many of us still do not get enough sleep. In fact, 35.2% of adults in the U.S. sleep less than 7 hours a night, which is the recommended amount. There are many reasons why we could have a hard time sleeping, maybe we had a coffee too late in the day or we took too long of a nap in the middle of the day. Whatever it may be, there are ways to optimize your sleep schedule so you can wake up feeling rested and refreshed.

Hack Your Sleep Schedule With These

Air Purifier

Investing in an air cleaning system could be the sleep remedy you’ve been looking for. When left to run free, pollutants and allergens like dust, bacteria, and fungi can trigger hay fever or allergy-like symptoms which disrupts sleep and results in restless nights. Many of us don’t even realize the amount of particles that irritate our sinuses, skin, and eyes that prohibit us from getting a good night’s rest. There are two options when it comes to ridding our air of these nuances, air purifiers and air filters. Air purifiers are machines that purify pollutants at the source, whereas air filters simply act as filtration systems that try to prevent the pollutants from coming in. Because air purifiers are more effective, they can be a more useful option.


Practicing mindfulness is a remedy for a lot of health disturbances, one of them being lack of sleep. Mindfulness is the practice of actively and purposefully examining our experiences, actions, emotions, and thoughts. A study in JAMA Internal Medicine had two groups of adults look at two different methods of improving sleep. One group took sleep education classes, while the other group practiced mindfulness. After 6 weeks, the group that had been practicing mindfulness reported less depression, fatigue, and insomnia. Simply adding a short mindfulness exercise to your before-bed routine can help promote a more restful sleep.

Be Tired

This one may seem obvious, but many still don’t always follow it. When going to sleep, be tired. Many people know the feeling of tossing and turning in bed for hours before finally falling asleep. Experts say that if it takes more than 20 minutes to fall asleep, your body may not be ready to rest. They recommend getting up, going to a different room, and doing something relaxing like reading a book, listening to music or a podcast. By giving yourself the chance to actually feel tired, you will find that falling asleep won’t be as much of a problem as it was before.

Black Out

One of the biggest culprits in lack of sleep is light. Light is a key player in our body’s circadian rhythm. Our circadian rhythm is essentially our body’s internal clock that helps us feel tired at night and awake come morning time. The bright light of the day tells our brain that it is time for us to be awake, and the sun going down notifies us that it is time for bed. When light is present in times where we are supposed to be tired, it can mess with our circadian rhythm. While thin or light filtering curtains may be nice during the day, they could be disturbing our internal clock. Opting for black out curtains or a sleep mask can help omit any light from coming into your room.

Check The Temperature

Like light, temperature has more of an effect on our sleep than we think it does. When you sleep, your body enters an easily distrubed process called thermoregulation. If your room is too hot or too cold, it can prevent you from getting a good night’s sleep. According to experts, the ideal temperature for sleeping is around 65 degrees, give or take a couple of degrees depending on the person. When we sleep, our bodies lower in temperature by a couple of degrees meaning it is more comfortable in a lower room temperature than it would be during the day. Consider setting a night time schedule on your thermostat that puts your room at an optimal temperature for sleep.

Bottom Line

Sleeping is crucial for us to lead healthy and productive lives. Yet many of us still don’t clock in the amount of hours that we need to per night. These are just a few ways for us to optimize our sleeping environment and get the rest we all deserve.

About the Author

pain reliefChad Turner is a Certified Personal Trainer. He is a fitness enthusiast, personal trainer, health coach, and triathlete based out of Dallas, TX. His mission is to make the world of health and fitness more accessible to people from all walks of life

1 Comment
  1. Morning Upgrade says

    Wow, great advice for those that struggle to get a good night’s rest. There are many factors that could be causing restlessness. My favorite point that you made is to try meditation. -Ryan

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