Four Simple Hacks for Better Sleep — and Better Health

Because ‘Coronasomnia’ is real.

Did you know that the word “insomnia” was Googled more in 2020 than it ever had been before?

That’s because insomnia rates are rising since Covid-19 came into the picture. In fact, there is even a term for this, known as “Coronasomnia”.

Sleep is paramount to good health. It’s a crucial contributor to maintaining a healthy immune system — and even in reducing Covid-19 risk.

But many factors can negatively affect sleep. Including higher screen time.

With many of us working from home, and person-to-person meetings moving online, we’re spending fewer hours moving and more in front of our laptops and phones. In the US, screen time per person has risen from 10 hours per day in 2019, up to 13:28 hours per day in 2020. Understandably, parents are worried about their kids’ rising screen time too.

I live in Germany where the lockdown is ongoing since last November. The cold and dark winter hasn’t made it very appealing to venture outside. As a result, I spent a lot of time browsing my phone or on my laptop.

As a side-effect, other than experiencing irregular sleeping patterns, I also started getting monthly migraines, with episodes lasting up to 3 days. I was always prone to headaches, but this was next-level stuff.

Frustrated and alarmed, I studied the patterns of these migraine episodes to understand what lifestyle factors could be contributing.

I noticed two key triggers: lack of sleep and long hours spent on my computer with proper breaks. The two are, of course, intertwined.

So through research and trial-and-error, I discovered that incorporating some simple changes in my daily habits has helped to improve my quality of sleep — and thus, my overall health.

Disclaimer: I am not a physician. But ever since adopting these simple habits just over a month ago and investing in a few useful items, I am yet to have a sleepless night or another migraine episode.

So, today, I want to share with you my four simple hacks for better sleep.

1. Wear blue-light blocking glasses during the day

I am shocked at how well documented it is that long-term exposure to blue light can be harmful to health — and yet, it’s not often talked about.

Blue light is almost as dangerous as ultraviolet light. Nonetheless, most of us spend a whole day in front of blue-light emitting electronic devices such as screens, tablets, smartphones, and LED lights.

We don’t even question it. It’s become the norm.

Blue light is a portion of the visible light spectrum that can have unique effects on sleep cycles, by increasing alertness, while decreasing melatonin levels and affecting hormone production.

Blue light also stimulates the circadian clock (your internal biological clock) more than other light sources. This disrupts sleep and has other effects on our circadian rhythm. It’s especially disruptive in the evenings.

Blue light affects mental health too and is linked to depressive symptoms in animal studies.

It’s even more harmful at night. Keep in mind that if you live in an urban area, you are exposed to night-time light levels three to six times brighter than people in small towns and rural areas.

Obviously, the first lifestyle change for better sleep would be to limit screen time (especially when it comes to social media consumption, but that’s a whole other topic). It would be wise to give your eyes a break by leaving your desk regularly, whether it’s to go for a walk or have a good old stretch.

But given that most of us spend a lot of time online for work reasons, what else can we do to protect our health?

Enter blue-light blocking glasses.

Given that they are a relatively new invention, there is still little research available when it comes to their effectiveness. Some eye professionals vouch for them, while others aren’t so convinced.

Consumers have certainly adopted this trend, with sales spiking over the last year. Many of these, including myself, report that their sleep quality has improved.

Personally, I can definitely feel a difference. Having that one extra layer of protection between me and the screen makes the screen light feel less invasive and bright.

Ever since I purchased a pair of specs about a month ago and worn them on a daily basis, I haven’t suffered from any headaches.

An additional bonus is that it adds a stylish twist to my daily sweatpants-and-sweater attire. Breaking the lockdown fashion monotony instantly puts me in a better mood.

How to do it:

There are many options on the market.

I went for these without prescription, which I found to be reasonably priced and come in a variety of styles. These computer glasses filter 40% of the blue light emanated by your screen.

Wear daily. Like most things, it’s important to be consistent to see results.

You can also use blue-light reducing options on your smartphone, such as “Night Mode” (usually found in the settings). Or you could install a software like F.lux on your desktop, which adapts your computer display to the time of day.

2. Replace your reading lamp with a candle at night

I’ve been doing this for over a year now — and I often question why I hadn’t sooner.

Reading a book by candlelight has become an essential part of my bedtime routine. I’m well accustomed to that relaxing candle-glow on my pages.

Firstly, it feels more natural and less harsh just before bed.

Also, from a mental standpoint, it’s a form of intention-setting that says: “I am preparing for sleep. It’s me-time.” It signifies the start of my tech-free, winding-down, pre-bed routine.

Turning off all artificial lights marks a physical, clear-cut boundary between awake-time and asleep-time.

By doing so, I instantly shut out all the external noise of the day and retreat into my peaceful, inner sanctuary.

But there’s more to it than that.

As part of a study, one woman lived for weeks in candlelight, without any light bulbs or screens — as documented in this article.

She found that there was a general trend towards earlier bedtimes and her children seemed to settle down more easily in the evenings.

Interestingly, on the brightest days, she went to bed earlier. She also felt more alert upon waking.

Bottom line?

Sleep experts advise us to take a cue from our ancestors, who have lived in synchrony with the sun for millennia.

By spending more time outdoors during the daytime and dimming the lights in the evening, you’ll have yourself a recipe for better sleep and health.

Last but not least: the book-meets-candle combo is an evocative and atmospheric touch if you also have a thing for Victorian and gothic imagery like myself. Try pairing it with a Brontë novel.

As we’ve come to learn during the lockdowns: it’s about the little things, right?

How to do it:

If you are prone to suffering from headaches and are scent sensitive, avoid perfumed candles.

Also, paraffin wax, which is a petroleum byproduct of crude oil production, isn’t very environmentally sustainable and some studies say it may be harmful.

A 2017 medical study exposing mice to the effects of paraffin candles suggested that some candles may cause “indoor air pollution” which negatively affects people with asthma and young children with developing lungs.

To be on the safe side, go for clean candles with no scents or natural scents.

Just make sure to blow out the fire before you doze off.

3. Invest in an ergonomic pillow that supports your head optimally

I had no idea how much of a difference a pillow could make — until I swapped my regular one for an ergonomic type.

It has been life-changing.

I am a side-sleeper, which is said to be the most common sleeping position.

This means that I am prone to stiff neck and shoulders (probably like many of us, who have back issues due to sitting all day in a chair). I thought this was the norm, so I simply got used to it.

Unfortunately, as I’ve come to learn, having a tense neck and shoulders can severely trigger migraines and occipital neuralgia (both have similar symptoms).

Finally, after doing some research, I decided to ditch my regular pillow for a memory-foam, butterfly-shaped one. This shape is ideal for side and stomach sleepers.

I have been testing it for over a month — and I couldn’t be happier.

It’s soft and comfortable, but it doesn’t collapse under pressure like a regular one.

Before, I had to fluff up my pillow to get the right amount of height and volume. I never liked pillows that were too stiff and full, so I always went for little or no support.

In hindsight, I realize that this was a major factor in contributing to my headaches and fragmented sleep.

I am surprised at how much my quality of sleep has improved from a simple swap. Now I can just relax and can fall asleep within minutes.

How to do it:

Do some research online for ergonomic pillow designs, based on your needs.

Some things you may want to look out for are sleeping position compatibility and the type of filling. For example, you might need hypoallergenic ones if you are suffering from headaches. If you sweat a lot, look for one that will retain heat when you’re sleeping.

Most companies, if not all, offer a return policy if you are not satisfied.

The recommended testing time is three weeks, as there might be an adjustment period.

You can’t put a price tag on a good night’s sleep, but if budget is important when choosing your pillow, you needn’t spend a fortune. I found mine at around less than $80 and it’s very high-quality.

4. Use a pillow spray before bed for calming the nervous system

There are many factors that contribute to better sleep.

Perhaps you’ve already tried a bunch of stuff, but aromatherapy hasn’t crossed your mind yet.

But it’s more powerful than you think — and scientifically backed.

Essential oils have been recognized and used as therapeutic agents since ancient times (more than 2000 years ago), for their wide range of pharmacological and psychological properties — from ancient Egypt to India, Persia, and China.

Most studies, as well as clinically applied experience, have indicated that various essential oils, such as lavender, lemon, and bergamot can help to relieve stress, anxiety, depression, other mood disorders — and even dementia.

That’s because your olfactory system (aka, your sense of smell) is directly linked to the emotional center in your brain. This means that when you smell soothing scents, your body also releases relaxing chemicals to help you doze off.

So, why not try a pillow spray?

These sleep-aid mists are usually packed with relaxing and soothing essential oils like lavender, cedarwood, geranium, ylang-ylang, bergamot, sandalwood, and frankincense.

Personally, using a pillow mist, as minor as it sounds, is definitely helping me relax and unwind. Simply put: it feels good!

A few minutes after I spray my pillow, I usually find myself yawning intensely — and pass out not long after that.

Some brands have even conducted clinical studies to prove their effectiveness, so look out for those stats on the packaging or label before purchasing if you want that extra reassurance.

I vouch for a hot bath with essential oils to help me relax when I am sleep-deprived and during a migraine episode. But if I don’t have time, a pillow spray is the closest thing — and much more practical.

How to do it:

There are a variety of options that are formulated specifically for sleep.

I love a good lavender spray. But at the moment I am using one with a mix of pine oil and eucalyptus to encourage deep breathing, which goes nicely with my stuffy and clogged-up winter airways.

Spray on your pillow before bed and then wait at least 5 minutes, so that the product has time to be absorbed into the pillow, as contact with skin can cause irritation.

Finally, place your face in it — and enjoy a nice, deep sleep.

You can also spray it around the room to clear the air — and add an instant spa-like atmosphere. It feels like a luxurious, wellness treat.

Final Thoughts

These four simple hacks can have a significant impact on improving your quality of sleep.

Wear blue-light blocking glasses in the daytime.

Replace your reading lamp with a candle at night.

Swap your regular pillow for an ergonomic pillow.

Use a pillow spray before bed to calm your nervous system.

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