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Dove How to get better sleep: 6 life hacks you need to know

How to get better sleep: 6 life hacks you need to know

News flash: if you struggle to get to sleep when your head hits the pillow, you’re not alone. 

According to research from the Centers for Disease Control and Prevention, over 1 in 3 American adults regularly don’t get enough sleep. The American Academy of Sleep Medicine and the Sleep Research Society further highlight the link between physical and mental health and sleep, but what are the best ways to get quality sleep?

Here are 6 hacks that teach you how to de-stress before bed and how to improve your sleep.

  • 1

    Cut down on screen time and blue light exposure

    Exposure to light before bedtime upsets our ‘circadian rhythm’ (the 24-hour body clock that guides our sleep-wake cycle) by making the brain think it’s still daytime. Research by The Journal of Clinical Endocrinology and Metabolism found that light exposure also reduces melatonin, which helps prep us for deep sleep. 

    To get some quality sleep, avoid bright lights and television a couple of hours before your head hits the pillow. ‘Blue light’ emitted by phones and laptops affects sleep the most, so read a book in bed instead of scrolling social. Exposure to bright, artificial light and sunlight during the day can also help improve sleep quality and keep your circadian rhythm in check.

  • 2

    Showering before bed is a great way to unwind

    Want to know how to get a better night’s sleep and give your skin some TLC? Lather up with new Men+Care Wind Down Ashwagandha + White Lavender Face + Body Wash.

    Hot showers can relax muscles and lower your blood pressure and heart rate. Our body wash also harnesses our unique fragrance technology to give you a calming, earthy scent that helps refresh your senses every time you shower. And the Adaptogen Herb Complex in our formula helps protect dry skin from environmental stressors.

  • 3

    Set boundaries to relax and de-stress in the evenings

    Close your laptop. Turn off your emails. Chill. Research by Virginia Tech found that the expectation of checking work emails off the clock can cause stress, so drawing boundaries between work and home is one of the best ways to de-stress before bed.

    Our unique study also found that men who practice a variety of self-care activities daily – including eating well, exercising, meditating, relaxing, socializing and caring for their skin – are 2.2x more likely to feel balance in their lives and 1.6x more satisfied in themselves. So, unwind and spend time with the people you love. Do it every night. You’ll go to bed with a clearer mind, which can lead to higher quality sleep.

  • 4

    Caffeine, alcohol and exercise can all affect our shuteye

    Not exactly shocking, but caffeine in the evening can negatively affect our sleep. The same goes for alcohol, which can affect melatonin production and disrupt your circadian rhythm. Research from the Journal of Clinical Sleep Medicine recommends avoiding coffee at least six hours before bed.* And skip those evening beers to help create a regular bedtime routine. 

    Being active can also improve sleep quality, but it’s important to time evening workouts. Concordia University found that finishing exercise sessions two or more hours before shuteye can help you fall asleep faster and sleep longer. To calm your senses after your evening workouts, hop in the shower with new Men+Care Inner Peace Holy Basil + Hemp Seed Oil Face + Body Wash.

  • 5

    Transform your bedroom into your sleeping sanctuary

    Optimizing your bedroom makes a big difference to sleep quality. Here are a few tips on how to improve your sleep space.

    First, declutter. When your bedroom feels clean, calm and tidy, your mind is more relaxed and less distracted. Next, regulate the temperature so it isn’t too hot for good sleep (Healthline recommends 70°F/20°C). Finally, if sounds like traffic and neighbours disrupt your sleep, try listening to ambient noise or mind-soothing ‘sleepcasts’.

  • 6

    Get your body used to a regular bedtime routine

    Going to bed and waking up at consistent times (including weekends) helps regulate our circadian rhythm and melatonin levels, which in turn helps promote better quality sleep. Make it a daily practice. And give it time. After a few months, your brain and body clock should be in tune with your new schedule.

    If you’re still struggling to stick to a regular bedtime routine and want to wake up feeling energized, shower in the morning with our new Men+Care Awaken Turmeric + Ginger Root Face + Body Wash. It has a vibrant ginger root scent that invigorates your senses, so you’re ready to take on your day.

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