Isn’t that annoying? Some people fall asleep right as soon as they put their heads on the pillow. Do you find it hard to fall asleep at night? We have compiled a guide to help you sleep like a pro.
BEFORE YOU GO TO BED
Sleep begins before you even get to bed. Your sleep/wake cycle is an ongoing process. It’s important to take into consideration other factors that can affect your ability to sleep. Melatonin is a key hormone in sleeping. Its production begins around two hours before bedtime. The hormone melatonin is responsible for tiredness. Therefore, it is important to not do anything that could hinder its production. You will feel like a baby when you follow these tips.
These are some easy steps to improve your quality of sleep:
1. Get to sleep in the hours prior to bedtime.
Find an activity that calms and relaxes you. It is important to let go of all the stresses and worries that you are experiencing every day. You should avoid eating late at night because it will give you energy and stimulate sleep-delaying hormones.
2. Avoid using electronic devices in the bedroom and at night.
Good sleep is dependent on melatonin, as we have already mentioned. The blue light from tablets, phones, and televisions can trick the brain into believing it’s still daylight. This prevents the body to produce melatonin. While some people find television relaxing and calm before bedtime, others may have trouble sleeping. It’s also a good idea to keep your phone away from your bedside when you sleep. They can be distracting. The brain must associate the bedroom with sleeping, and only sleeping.
3. Avoid drinking alcohol or caffeine late at night.
While most people agree that caffeine should be avoided before bed, having it in the evening can disrupt your sleep patterns. High caffeine levels can also be found in teas and coffees. Even though a ‘nightcap” is an essential night-time drink for many, including James Bond, drinking alcohol at night is not recommended. While some people may be able to fall asleep faster if they drink alcohol before bed, it is detrimental to their quality sleep. Washington State University estimates that it can take up to 2 days for the body’s recovery from alcohol-induced sleep. Alcohol is a diuretic which means it draws water from your body and leaves you dehydrated. Dehydration can cause disruptions in sleep patterns and make it necessary to use the bathroom.
4. Every day, go to bed and wake up at the exact same time.
Many of these tips focus on keeping your body’s clock constant. One simple way to achieve this is to get up every morning and go to bed at the same time each night. Your brain will know exactly what to do, at what time and when, and it will also know when to go to bed. Jet-lag can cause confusion because the brain doesn’t know where to go in terms of wakefulness.
5. Do not sleep through the night.
While short naps are useful (NASA discovered that a 20-minute nap improved the performance and alertness levels of pilots by a significant margin), a longer nap will cause the body to enter deeper sleep. This can cause your body to not want to go to sleep at night, similar to the previous points. You should not take more than 20 minutes of a daytime snooze.
6. Buy a mattress of high quality.
A mattress is a place where 1/3 of our lives are spent. So why not spend a little more time looking for the right one? There are many mattresses on the market, and it can be difficult to choose the right one. We have created a guide to help you find the right mattress for you. Most people view their mattress as an afterthought. In reality, it is the most important piece in the home.
WHEN YOU ARE IN BED
You may find it difficult to fall asleep even if you have followed all the instructions. It’s OK to not just wait for sleep to come. Sometimes it takes effort and you have a few tricks that you can use when you are actually in bed.
1. Breathe slowly.
This simple but effective method is very effective. Slower breathing is a result of falling asleep. This can be due to a slower heart beat and lower blood pressure. Relax in your favorite position, and focus on your breathing. Slowen your pace. Relax your body and feel the tension relax. Soon you will feel completely relaxed.
2. Completely block all light and sound.
Your sleep quality can be affected by even the slightest light from an alarm clock’s digital time display. When you go to bed, make sure that your bedroom is free from any external stimuli like light and sound.
3. Single-sleeping is a good option!
You can try separate beds if you are a couple. Research has shown that co-sleeping can lead to sleep deprivation or make it worse. Our statistics about bedsharing found that “too much cuddling” was the most common bed-time complaint. Why not try your own space to improve your sleep quality?
4. Keep it cool.
It can be difficult to fall asleep during warm nights. Many people don’t switch to a higher-tog mattress in summer. research states that 18.3oC is the ideal temperature for sleeping. Make sure you have good ventilation.
These tips should have you falling asleep in no time. If you are still experiencing sleep problems, we recommend that you see your doctor. Many sleep-related issues can go undiagnosed. Are you able to fall asleep easily?