It’s well known that technology has improved our lives in many ways, however, it has also changed our habits. The way we communicate and we receive information today influences our sleeping time. Sleeping well is crucial to keep your mind sharp, focused, and healthy at all times.

Here are some facts about why we should be more careful with our sleeping habits:

• Poor sleep is related to weight gain, it causes a bigger appetite and there is a tendency to eat more calories.
• Sleep is really important for brain function (cognition, performance, concentration, and productivity). 
• Sleep well to improve athletic performance.
• Sleep quality can prevent health problems.
• Poor sleep affects blood sugar and reduces insulin sensitivity. 
• Mental health issues are strongly related to sleeping disorders.

If you are having any trouble sleeping, insomnia or getting back to sleep, check these 5 apps that can definitely help.

Pzizz: Sleep, Nap, Focus - Android - iOS

Going to sleep or taking a nap could be a nice experience with audio that combines elements of hypnosis, deep relaxation, and more. You can enjoy the free version with “Classic Sleep” and if you want to try more, you can become a pro. 

Relax Melodies: Sleep Sounds - Android - iOS

This is for you to have a soundtrack sleep. You can have any sound from nature, orchestral tunes, Brainwaves, Body-Mind Exercises, and Breathing Techniques Bedtime Experience. you also can create your own for Bedtime Experience.

Calm - Android - iOS

Calm looks to clear our mind with meditation, and get ready for bed with“Sleep Stories”. You’ll find a section of “Sleep” meditations, it has different series for the week. The free version is fine but for you to enjoy most of the sessions you’ll be able to try the Pro version for the membership.

Headspace - Android - iOS

The free version has "sleepcasts" there are audio experiences that are 45- 55 long minutes each (these are stories for adults before sleeping) help you to have a relaxing experience. You’ll have new stories every night, so you’ll not get bored. It is free for selected content. It costs $95 per year.

10% Happier - Android - iOS

 This app offers many meditation options including the ones for sleeping. Those are from 3 to 45 minutes that can help you to be relaxed and fall asleep. There are also meditation courses and you also can have additional support from a trainer. This has one free session and if you like it, it costs $15 per month and $100 per year.  

BONUS: Extra tips and facts to keep in mind

Natural sunlight or bright light 

During the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%.

Not taking long naps

Studies noted that while napping for 30 minutes or less can improve daytime brain function, but, longer naps can harm health and sleep quality. Those also demonstrated people don’t take regular daytime naps, don't experience poor disrupted sleep or poor quality sleep.

 Try to have a better bedroom environment

Studies had noticed that having a good environment (low noise, fewer things) improved sleep quality when noise and light diminished.

We could try to minimize noise, light, and artificial lights from devices like alarm clocks. It could be good to have a quiet, relaxing, clean, and enjoyable place.

Take a bath or shower

A relaxing bath or shower is another popular way to sleep better. In one study, taking a hot bath 90 minutes before bed can improve sleep quality people can have a deeper sleep.

REF: https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.118 | https://pubmed.ncbi.nlm.nih.gov/8621064 | https://pubmed.ncbi.nlm.nih.gov/15824327 | https://www.goodhousekeeping.com/health/wellness/g26963663/best-sleep-apps