There’s no shortage of devices advertised to help you hack your sleep, from an Alexa-enabled sleep apnea monitor to a wearable tracker that could give people the power to choose their dreams.

But you don’t need high-tech gadgets to track your sleep. Keeping an old-fashioned sleep diary can work just as well or even better than an Apple Watch — and cutting out electronics around bedtime is also good for your sleep and mental health, so going low-tech comes with added benefits.

For some pared-down strategies to make your nights and mornings easier, Insider asked two sleep experts about the basic sleep hacks that underlie some of the most popular somniac inventions.

Eliminating light cues will make a big difference

One of the best recommendations coming from sleep research is to use light to your advantage

Another option is to cut down your screen exposure between dinner and bedtime — no apps required.

A simple eye mask and ear plugs can also block out any stimulating light and sound, Grandner said. Especially for light sleepers, this tried-and-true method can effectively accomplish what many higher-tech devices aim to do: eliminating distractions that would keep you awake.

To improve your mood and energy levels, open your curtains and get moving as soon as you wake up

Opening your curtains partway before going to sleep is therefore more effective than buying a wake-up lamp, but not everyone has access to sunlight. For people who live in less sunny parts of the world or don’t have windows, a light box can help — but make sure it emits blue light to mimic the sun

Combining light cues with motion — for example, getting outside to walk your dog first thing in the morning — is even more effective at waking up the brain, and can also improve mood and energy level

Easy ways to meditate before bed to clear your mind

Meditation and mindfulness-based stress reduction have been tried and tested over centuries with impressive results.

One option for bedtime meditation is known as body scan. Start by turning the lights off and finding a comfortable position, then take a few deep breaths at your own pace. With each breath, imagine the stressors of the day leaving a different part of your body, from your head to your shoulders to your feet.

While not every technique that relaxes you is guaranteed to put you to sleep, meditation can accomplish both, whether you go the high-tech or low-tech route.

Courtesy: Medium.com