Good sleep is extremely important, it helps you feel good and allows your body and brain to function properly. Some people have no problem falling asleep. However, many others have great difficulty falling asleep and staying so through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.
Lower the room temperature
Your body temperature changes when you fall asleep. The core temperature decreases while the temperature of your hands and feet increases.
If your room is too hot, you may have trouble falling asleep. Setting your thermostat to a cool temperature between 15 and 23 ° C helps to get a good night’s sleep. Individual preferences will vary, so find the temperature that works best for you.
Be regular in your sleeping hours
Many people find that setting a sleep schedule helps them fall asleep more easily. Your body has its own regulatory system called the circadian rhythm. This internal clock tells your body to feel alert during the day but sleepy at night.
Getting up and going to bed at the same times of the day can help keep your internal clock on a regular schedule. Once your body adjusts to this schedule, it will be easier for you to fall asleep and wake up at the same time every day.
It is also important to get seven to nine hours of sleep a night. Finally, give yourself 30 minutes to an hour to unwind in the evening before bed. This allows your body and mind to relax and prepare for sleep.
Practice yoga and meditation
When people are stressed, they tend to have trouble falling asleep. Yoga and meditation are tools for calming the mind and relaxing the body. In addition, they improve sleep.
Yoga encourages the practice of breathing patterns and body movements that release the stress and tension built up in your body. Meditation can increase melatonin levels and help the brain reach a specific state in which sleep is easily obtained.
Don’t look at the time in the middle of the night
It is normal to wake up in the middle of the night. However, the inability to fall back to sleep can ruin a good night’s sleep. People who wake up in the middle of the night often tend to watch the time and are obsessed with the fact that they cannot fall asleep.
Watching the time is common among people with insomnia. This behavior can also cause anxiety. Waking up regularly without going back to sleep can lead your body to develop a routine. As a result, you may wake up every night in the middle of the night.
Avoid daytime naps
Due to the lack of sleep at night, people with insomnia tend to fall asleep during the day. Although short naps have been associated with improvements in alertness and well-being, opinions are divided on the effects of napping on nighttime sleep.
Some studies have shown that regular long (two or more hours) and late naps can adversely affect nighttime sleep quality and even sleep deprivation.
Another study found that older people who slept often had lower nighttime sleep quality, more depressive symptoms, and less physical activity.
To find out if naps are affecting your sleep, try eliminating naps or limiting yourself to a short nap (30 minutes or less) at the start of the day.
Watch your diet
It seems that the food you eat before bed can affect your sleep. For example, research has shown that high carbohydrate meals can be detrimental to a good night’s rest.
While a high-carbohydrate diet can make you fall asleep faster, it won’t be restful sleep. Instead, meals high in fat could promote deeper, more restful sleep.
A diet high in carbohydrates and fat significantly decreases the quality of sleep compared to a diet low in carbohydrates and fat with the same amount of calories for both.
If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed to have time to digest it.
Listened to relaxing music
Music can dramatically improve the quality of sleep. It can even be used to improve chronic sleep disorders like insomnia.
Sleep is more restful and deeper after being exposed to soothing music for 45 minutes at bedtime. Finally, if you don’t like this kind of music, eliminating all noise can also help you fall asleep faster and promote sleep.
Exercise during the day
Physical activity is often considered beneficial for healthy sleep. Exercise can increase the length and quality of sleep by increasing the production of serotonin in the brain and decreasing levels of the stress hormone cortisol.
However, it is important to maintain a moderate intensity exercise routine and not to overdo it. Excessive training has been linked to a lack of sleep.
The time of day you exercise is also critical. To promote better quality sleep, training early in the morning seems to be better than training later in the day.
Therefore, moderate to vigorous exercise in the morning could significantly improve the quality and duration of your sleep.
to be comfortable
Comfortable mattresses and bedding have been shown to have a remarkable effect on the depth and quality of sleep. A mattress of medium hardness has a positive effect on the quality of sleep and prevents sleep disturbances and muscle discomfort.
The quality of your pillow is also crucial. It can affect the curve of your neck, temperature and comfort. One study determined that orthopedic pillows may be better than feather or memory foam pillows.
Additionally, using a weighted blanket which is a bit heavier blanket, but which places its weight evenly on the body, could reduce stress on the body and help improve the quality of sleep.
Finally, the fabric of the clothes you wear in bed can affect your sleep. It is essential to choose comfortable clothing made of fabric that helps you maintain a comfortable temperature all night long.
Turn off all electronic devices
Using electronic devices late at night is terrible for sleep. Watching TV, playing video games, using a cell phone, and social media can significantly affect your sleep.
Focus on positive thoughts
Some people have a hard time falling asleep because their thoughts are spinning around. Research has shown that it can generate anxiety and stress, which can generate negative emotions and disrupt sleep.
Writing down positive events that happened during the day can create a state of gratitude and happiness, reduce stressful events, and promote greater bedtime relaxation.
Try to practice this technique, setting aside 15 minutes each evening to write down your day. It is important to focus not only on the positive events of the day, but also on how you are feeling at that time.
Limit caffeine and drink a soothing drink
Caffeine is widely used by people to fight fatigue and boost alertness. It can be found in foods and drinks like chocolate, coffee, sodas, and energy drinks. Unfortunately, caffeine can have disastrous effects on your sleep.
Although the effects of caffeine vary from person to person, it is recommended that you not consume caffeine for at least six hours before bedtime. Instead, you can drink a calming tea, like chamomile tea, which promotes sleep and relaxation.
Read before going to sleep
Reading could be a good activity to help you relax before bed. At least for children, it seems that bedtime reading promotes longer sleep.
However, it is important to understand the difference between reading an eBook and a traditional paper book.
E-books emit a kind of light that can reduce the secretion of melatonin, preventing you from falling asleep and tiring you for the next day.
Therefore, it is recommended to read a paper book or on a suitable e-reader in order to relax and improve your sleep.
Having trouble falling asleep and staying asleep is not only frustrating, it can affect your mental and physical health as well. Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.