It is fairly common to experience some sleepless nights and other sleep related problems in our lifetime. But suffering constantly from lack of sleep can really make you feel less productive during your work and can severely damage your physical & mental health.
A research conducted by Kings College London, has found that people are struggling more with their sleep since lockdown began. With all kinds of stresses in our life, we have started to struggle constantly with sleep.
We tend to think that sleep is a natural process and we have nothing to do with it. We always wait until we feel sleepy, aren’t we? I believe, that’s where all went wrong. If you want to get a good night’s sleep, you should work for it. This might sound hard but trust me, with the following tips on how to fall asleep better, getting to sleep can be easy for you as 1,2, ZZZ…
Here Are 5 Tips I’ve Been Using to Get Amazing Sleep Every Night!
Calm and Clear Your Mind Before Bed
If you feel like you lie in the bed worrying about all the stresses in your life every night, you really should do something to get away from all the worries and try to calm your mind. Following are some simple scientifically proven ideas you can try out to calm and clear your mind:
- Listen to relaxing music
- Try reading a positive/ happy book – your mind should be happy and relaxed!
- Aromatherapy – you can use essential oils like lavender, vanilla, jasmine; they are very helpful to relax both your mind and body
- Try deep breathing exercises
Watch When You Eat
Each time you eat something, your body has to work to digest it and it takes some time. Sleeping means, the body, including all the systems inside your body should slow down. If you want a good night’s sleep try to stop eating 2 hours before bed.
And you also have to limit your caffeine intake. Try not to drink too much coffee or caffeine added drinks during the daytime cause they can make you feel tired, irritated and upset your sleep cycle as well. Stop drinking caffeine, especially after 5pm.
Try Light Exercises Before Bed
If you’re just like me, you probably hate this idea. I know how you’re feeling. But just keep on reading friend. I am happy to report; this tip really WORKS…yes even though we’re the lazy gang! You don’t have to do strong and lengthy exercises. Instead, try 5 minutes yoga as this can help you relax both your mind and body.
You can also practice some light stretching exercises before bed, because it can also help you to feel relaxed!
Turn Off All the Tech
You are probably used to taking a bedtime scroll through your social media accounts until you feel sleepy. And this could be the main reason that keeping you from getting a good night’s sleep.
The all tech gadgets have a black-lit display, and have been found to cause suppression of melatonin; a naturally occurring sleep hormone, which can cause sleep disturbances.
Moreover, your bedtime should be simple, pleasant and relaxed – try to get away from all the negative and depressive social media content before you get into bed.
Try a Shower or Bath
This tip is my all time favorite one. I really enjoy having a bath every day before I get into my bed. Now it’s a habit of mine and trust me I can’t sleep without having a bath now. I have been consistently falling a sleep in under few minutes because of this tip.
But if you’re planning to have a warm shower or bath, try taking it before an hour or two before you get into bed, because your body temperature can become too high to sleep.
As you can see from the above tips, knowing how to sleep faster will really help your mind and body work better toward wellness.
What’s your favorite tip from the above? What do you think of this article? Or share your own tips on how to fall asleep faster in the comment section below! 😊
Disclaimer: As the admin of the HappyHumaans community, I’m making my best effort in putting forth supportive material based on my knowledge, experience and passions as a psychology student in hopes that you can find simple ways to make your life better and brighter. We DO NOT REPLACE PROFESSIONAL THERAPY or other professional services.