11 simple tips for sleeping better when you don't have a lot of time to sleep

Keep a Sleep Diary to Get a Better Night's Sleep

Some of the most successful business people not only work hard, but sleep less, too.

But it's not easy to function on just a few hours of sleep.

Online mattress and bedding company SleepyPeople.com tipped us on a list of sleep hacks it put together recently.

Follow these simple hacks and you'll have a much better time sleeping.

  • Honor your body clock. Set yourself a sleep schedule and stick to the routine. You'll feel better every morning.
  • Take it easy before bed. Don't work right up to the moment you go to bed. Your body deserves some "me time" to wind down every night. Try to spend half an hour every night before sleep to read a book or watch TV, and you'll be much more productive the next day.
  • Ban screens from the bedroom. It removes distractions and lets you have a deeper sleep.
  • Keep the bedroom cool.T he optimal room temperature for sleeping is 15°C (59°F) to 18°C (64°F), not the usual 21°C (70°F).
  • Write out your problems or keep a diary. Worrying about things can keep you up all night. Write down your problems and let it all out before going to bed.
  • Practice mindfulness meditation. It helps clear your mind and focus on the present.
  • Listen to white noise or sounds of nature. Even when you're sleeping, your brain is constantly listening for sounds. Listening to white noise or sounds of nature can eliminate distractions.
  • Save caffeine for the morning. Caffeine can affect you up to 14 hours.
  • Write tomorrow's to-do list tonight. Some people end up thinking about the things they have to do the next day while they try to go sleep. Take care of that before you go to bed, and you'll find it easier to shut off.
  • Save the bedroom for sleeping, not for working or watching TV. Let your brain associate your bedroom with sleep.
  • Figure out how much sleep you actually need. Many entrepreneurs claim they only sleep 4 to 5 hours a day. But everyone needs different amounts of sleep.Don't set your alarm one day and wake up naturally to see how much sleep you really need. That's how much sleep you actually need every night.
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11 simple tips for sleeping better when you don't have a lot of time to sleep


The scent of lavender is known to be very relaxing and can help you get to sleep at night. 

(photo credit: Shutterstock)

Shut off the screens

Avoid being on your computer, phone or e-reader before going to sleep. Studies have shown the use of these items before bed can decrease the quality of your sleep.

(Photo credit: Tetra Images via Getty Images)

Melatonin supplements 

Taking sleeping pills sounds scary to many people, but melatonin supplements are like a sleep vitamin, giving you a little extra of the naturally produced hormone. 

(photo credit: Ekspansio)

Stick to a schedule

Going to sleep and waking at the same time every day helps your natural sleep/wake cycle. You sleep much better when you go to bed when actually drowsy and wake naturally at the same time each day. 

(photo credit: FogStock/Alin Dragulin)


Regular exercise, even as little as 20 mins a day can help you sleep better at night. 

(photo credit: John Fedele)

Skip the afternoon nap

Taking a nap during the day can exasperate insomnia for many people. 

(Photo Credit: Shutterstock)


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SEE ALSO: 19 LinkedIn hacks that could help your business make tons of money

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