Quality sleep is critical. It helps your body rejuvenate and prepare for the next day. While some people might fall asleep in an instant, others take an eternity. On top of that, they have to endure interrupted sleep durations the whole night. Sleep deprivation can cause a lot of health issues including hormone imbalance, poor concentration and memory loss among others. This guide aims to provide you with easy ways to help you fall asleep as soon as you close your eyes.
Sleep in Colder Room than Your Body
When it’s time to sleep, your body temperature falls, especially around your core. Your feet, however, will experience higher temperatures. Warm rooms tend to kill your mood when it comes to falling asleep. Nevertheless, different people have different preferences. The best way is to find the best temperatures that work for you. Warm showers just before going to bed can help lower the body temperature, signaling your brain for a shutdown.
Schedule Your Sleep
Scheduling your sleep makes it easier for your brain and body at large to know what time to be active and what time to sleep. You’ve probably heard of the “internal clock.” Well, it does exist and it’s called the circadian rhythm. This rhythm regulates our bodies and tunes them according to schedules.
By setting a specific time when you wake up and go to bed, you help in creating a rhythm which the body can adapt. Once you set the sleep schedule, your body will tune in, programmed to wake up and sleep at certain times every day. Keep in mind that health experts recommend getting at least seven hours of sleep every night. In addition, before going to bed, take some time to warm down your body in preparation of sleep.
Get a Comfortable Mattress
Your sleep depends on the quality of your mattress. Therefore, it’s vital for you to get a quality and comfortable mattress. There’re different types of mattresses, but the medium-firm mattress has proven to provide quality sleep with increased muscular comfort.
Apart from the mattress, the pillow also affects the quality of sleep. Your neck placement can affect your sleep. According to a study, orthopedic pillows have positive effects on your sleep than memory foam and feather pillows.
Furthermore, check the type of blanket you use as well as the type of clothes you wear to sleep. The two can affect your body temperature which is crucial to your sleep.
Reduce Caffeine Intake
Caffeine is a stimulant found in a number of drinks like energy drinks, sodas, coffee and chocolate. These drinks provide an effective way to beat fatigue, hence staying awake for some time. However, the effects of caffeine on your sleep can have damaging effects on how you sleep. While caffeine effects differ from one person to another, health experts recommend that you stay away from caffeinated drinks at least 6 hours before going to bed. You can drink soothing drinks like chamomile tea. The latter has proven to induce relaxation and hence better sleep.
Think of Good Stuff
Life can throw a lot of frustrations your way leading to stress which can cause insomnia. However, by thinking of good stuff, things that make you calm and happy can improve your sleep. This is in addition to falling asleep faster.
According to a study carried out on 41 people with insomnia, it was found out that tricking your brain with pleasant thoughts allows you to fall asleep faster. This is instead of occupying your brain with negative thoughts that will prevent you from falling asleep.
Sleep is important to your well-being. The effective and efficient functioning of your body depends on it. Lack of sleep or reduced quantities of sleep can be detrimental to your health. By incorporating the above techniques in your daily life, you will improve the quality of sleep. That is beside falling asleep faster and improving your overall productivity during the day.