The clip, which was viewed more than six million times in a month, will help any child struggling with their laces.
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Sleep Hacks You Need To Know About
Cool Down With A Warm Bath(01 of05)
Taking a relaxing warm bath is the oldest sleep tip in the book. But while it might sound counterintuitive, it’s not so much the toasty-warm feeling that helps to send you off into the land of nod but rather the sudden drop in body temperature that occurs when you leave the bath.
This temperature decline mimics the natural drop in body temperature that occurs during the evening as we move towards sleep, thus acting as a cue for relaxation.
One study of elderly people found that those who had a warm bath before bedtime reported falling asleep faster and more soundly. And don’t worry if you don’t have time for a luxurious soak, a hot shower will have a similar effect. (credit:John Lund/Marc Romanelli via Getty Images)
This temperature decline mimics the natural drop in body temperature that occurs during the evening as we move towards sleep, thus acting as a cue for relaxation.
One study of elderly people found that those who had a warm bath before bedtime reported falling asleep faster and more soundly. And don’t worry if you don’t have time for a luxurious soak, a hot shower will have a similar effect. (credit:John Lund/Marc Romanelli via Getty Images)
Wear Bed Socks(02 of05)
They might not be the sexiest bedtime attire but wearing socks could be your key to falling asleep more quickly.
A study at the Sleep Laboratory in Basel, Switzerland, published in the journal 'Nature', found that as we approach the threshold of sleep, the body’s temperature regulation system redistributes heat from your core to your extremities. Having cold feet demands more from this system and upsets the natural release of melatonin, a hormone associated with sleep onset.
Chartered physiotherapist and author of The Good Sleep Guide, Sammy Margo concurs: “You won’t get a good night’s sleep if your feet are too cold,” she says. To avoid the opposite effect (overheating in the night), she recommends investing in cashmere as this has natural heat regulating properties. (credit:Laura Ascari via Getty Images)
A study at the Sleep Laboratory in Basel, Switzerland, published in the journal 'Nature', found that as we approach the threshold of sleep, the body’s temperature regulation system redistributes heat from your core to your extremities. Having cold feet demands more from this system and upsets the natural release of melatonin, a hormone associated with sleep onset.
Chartered physiotherapist and author of The Good Sleep Guide, Sammy Margo concurs: “You won’t get a good night’s sleep if your feet are too cold,” she says. To avoid the opposite effect (overheating in the night), she recommends investing in cashmere as this has natural heat regulating properties. (credit:Laura Ascari via Getty Images)
Turn Up The Noise(03 of05)
Earplugs are great for blocking out noise – ideal if you live in a city or an apartment block. But for those who find them uncomfortable to wear, an alternative option is to introduce a constant ambient sound, or ‘white’ noise, into your bedroom.
Research shows this masks potentially disruptive sounds by reducing the difference between background noise and ‘peak’ noise, such as slamming doors.
There are plenty of white noise apps available – or, if you prefer to switch off all your electronic devices before bedtime (and, quite frankly, you should), you could invest in a white noise machine. (credit:Jaykayl via Getty Images)
Research shows this masks potentially disruptive sounds by reducing the difference between background noise and ‘peak’ noise, such as slamming doors.
There are plenty of white noise apps available – or, if you prefer to switch off all your electronic devices before bedtime (and, quite frankly, you should), you could invest in a white noise machine. (credit:Jaykayl via Getty Images)
Park Your Problems(04 of05)
If worrying about work or problems in your personal life prevents you from drifting off into the land of nod – or getting back to sleep when you wake in the night – jotting down some potential solutions in a notebook before you hit the sack could be the key to a stress-free sleep.
A study published in 'Behavioural Sleep Medicine' split volunteers, all with reported insomnia, into two groups. Before going to bed, one group recorded possible solutions to their worries while the second group recorded their worries and completed worry questionnaires. The group that recorded solutions had reduced pre-sleep cognitive arousal (read: whirring mind). (credit:CZQS2000 / STS via Getty Images)
A study published in 'Behavioural Sleep Medicine' split volunteers, all with reported insomnia, into two groups. Before going to bed, one group recorded possible solutions to their worries while the second group recorded their worries and completed worry questionnaires. The group that recorded solutions had reduced pre-sleep cognitive arousal (read: whirring mind). (credit:CZQS2000 / STS via Getty Images)
Fake Daylight(05 of05)
“Sunlight helps the body's internal biological clock to reset itself each day so if possible, wake up with the sun,” says Jade Wells, Senior Physiologist at Nuffield Health.
Of course, that’s easier said than done in the dark depths of the British winter. As an alternative, she suggests: “Use very bright lights in the morning. There are even alarm clocks that mimic the effect of the rise, rising to wake you up gently every day.”
The Lumie Bodyclock Starter 30 Wake Up to Daylight Light helps to regulate your sleep/wake cycle and combat Seasonal Affective Disorder (SAD), waking you with a gradually brightening 30-minute sunrise so when you open your eyes you feel awake and refreshed. (credit:lzf via Getty Images)
Of course, that’s easier said than done in the dark depths of the British winter. As an alternative, she suggests: “Use very bright lights in the morning. There are even alarm clocks that mimic the effect of the rise, rising to wake you up gently every day.”
The Lumie Bodyclock Starter 30 Wake Up to Daylight Light helps to regulate your sleep/wake cycle and combat Seasonal Affective Disorder (SAD), waking you with a gradually brightening 30-minute sunrise so when you open your eyes you feel awake and refreshed. (credit:lzf via Getty Images)