Sleeping well is incredibly important. It helps you feel good and fit and ensures that your body and brain function properly. Some people have no problem falling asleep. However, many others have difficulty falling asleep and sometimes lie awake all night. Bad sleep can have negative effects on many parts of your body and brain. When you have had a poor night’s sleep, you may have more difficulty learning, a poorer memory, and mood swings. Fortunately there are several easy ways to fall asleep quickly.
Lower the Room Temperature
Your body temperature changes when you fall asleep. The temperature in your body drops, while the temperature of your hands and feet rises. If your room is too hot, it can be difficult to fall asleep. Setting the thermostat to a cool temperature between 15-20 ° C can help. Taking a warm bath or shower can also help speed up the body’s temperature changes. Cooling your body afterwards can help the brain to go to sleep.
Use the Breathing Method “4-7-8”
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It can help you relax before you go to bed. It consists of a breathing pattern that relaxes the nervous system. You also apply it when you feel anxious or stressed.
These are the steps: First, place the tip of your tongue behind your upper front teeth. Breathe out completely through your mouth and make a whoosh sound. Close your mouth and breathe in through your nose while counting to four. Hold your breath and count to seven. Open your mouth and breathe out completely, make a whoosh sound and count to eight. Repeat this cycle at least three more times. This technique can help you relax and help you fall asleep quickly.
Listen to Relaxing Music
Music can significantly improve the quality of sleep. It can even be used to improve chronic sleep disorders such as insomnia. A study of 24 young adults showed that calming music promoted deeper sleep. Especially Buddhist music is recommended! Buddhist music is a type of music made from different Buddhist chants and it is often used for meditation.
Stick to a Schedule
Many people find that setting a sleep schedule helps them fall asleep more easily. Your body has an internal clock! This internal clock ensures that your body feels alert during the day, but sleepy at night. Waking up and going to bed at the same times every day can help the internal clock maintain a regular schedule.
Once your body adjusts to this schedule, it is easier to fall asleep and wake up at the same time each day. Also take into account the length of your sleep, this must be between 7 and 9 hours. So do the math, do you have to get up at 7:00 every day for work? Then go to sleep between 10 and 12 o’clock.
Try Yoga, Meditation or Mindfulness
When people are stressed, they tend to have difficulty falling asleep. Yoga, meditation and mindfulness are tools to calm the mind and relax the body. Moreover, it has been shown that they improve sleep. Yoga stimulates the practice of breathing patterns and body movements that release stress and tension in your body. Meditation can increase melatonin levels and help the brain fall asleep.
Don’t Look at the Clock
It is normal to wake up in the middle of the night. But when this happens, we often look at the clock and become obsessed with the fact that we cannot fall asleep. If you do this often, your body can create a routine that will wake you up at the same time every night. If possible, it is best to remove the clock from the room. If you need an alarm in the room, you can turn your clock around, this will prevent you from looking at it when you wake up in the middle of the night.
Watch What and When You Eat
It seems that the food you eat before you go to bed can affect your sleep. For example, research has shown that carbohydrate-rich meals have a negative impact on a good night’s sleep. If you still want to eat a carbohydrate-rich meal, you should eat it at least four hours before bedtime so that you have enough time to digest it. Research has shown that food with many good fats has a positive influence on the night’s rest. Think of fatty fish, milk and nuts such as walnuts and almonds.
Caffeine is widely used to combat fatigue and to stimulate alertness. It can be found in foods and beverages such as dark chocolate, coffee, soft drinks and energy drinks. Unfortunately, caffeine can have disastrous consequences for your sleep.
Although the effects of caffeine vary from person to person, it is recommended that you no longer consume caffeine at least six hours before bedtime. This would mean that if you go to sleep at 10 o’clock in the evening, you are no longer allowed to drink caffeine after 4 o’clock in the afternoon. Instead, you can drink a calming tea, such as chamomile tea, which has been shown to promote sleep and relaxation.
Think of Things That Make You Happy
Visualize things that make you happy. Instead of lying in bed and worrying about stressful things, visualize a place where you feel happy and calm. By focusing on an environment where you feel peaceful and relaxed, you can divert your thoughts from the thoughts that keep you awake at night.
It has been shown that having a comfortable mattress and bedding can have a remarkable effect on the depth and quality of your sleep. A medium-hard mattress has been shown to positively influence sleep quality and to prevent sleep disorders and muscle discomfort.
The quality of your pillow is also crucial, because nobody wants to wake up with neck pain. Finally, the fabric of the clothes that you wear in bed can affect how well you sleep. It is crucial that you choose comfortable clothing that keeps your body at the right temperature.
Switch off All Electronics
Using electronic devices at night is terrible for sleep. Watching TV, playing video games, using a mobile phone and social networking can make it considerably more difficult to fall asleep and stay asleep. It is recommended to disconnect all electronics and to store computers and cell phones so that you can ensure a quiet place without distractions. You will fall asleep much faster.
Aromatherapy includes the use of essential oils. Aromatherapy is often used by people who have difficulty falling asleep because it can help with relaxation. Moreover, it seems that lavender and damask rose are popular scents with positive effects on sleep. An essential oil diffuser can be useful to provide your room with relaxing scents that encourage sleep. You can also put some oil on your pillow.