According to specialists, healthy sleep is highly important as it helps your body and brain function effectively. There are numerous people who suffer from a disability to fall asleep or stay asleep. Shortage of sleep can negatively affect your brain functions as well as your body
According to specialists, healthy sleep is highly important as it helps your body and brain function effectively. There are numerous people who suffer from a disability to fall asleep or stay asleep. Shortage of sleep can negatively affect your brain functions as well as your body functions. As a result of poor sleep, a person might have problems with the mood, memory, emotions as well as with a number of biological functions.
Experts also claim that morning headache is typically caused by a lack of sleep. Additionally, people with sleep disorders are 2 to 8 times more likely to experience morning headaches than the ones that do not encounter these conditions. According to a recent study, people with sleep disorders experience back pain on a regular basis. This generally occurs because the spine does not get enough rest during the day and night. The following section of this article depicts the most effective tips that should help you to fall asleep as soon as possible.
1. Decrease the room temperature
It is a well-known fact that our body temperature changes when we fall asleep. However, it should be also mentioned that even when our core temperature decreases, the temperature of our feet and hands increases. Therefore, you will find it extremely hard to fall asleep if the room temperature is too high.
Experts recommend having a room temperature between 60-75F, which is around 15-23C. However, everyone is different, thus it is important to determine the room temperature that works best for you. You can also take a warm bath or shower before going to sleep. It will speed up the body’s temperature changes.
2. Create and keep up with a schedule
A lot of people claim that setting a sleep schedule can help to fall asleep easier. As far as you know, our body has our own regulatory system, which is called the circadian rhythm. It is an internal clock that triggers your body to feel alert during the day and sleepy at night.
Therefore, going to bed and waking up at the same time every day might assist your internal clock in keeping a regular schedule. It will be much easier to fall asleep and wake up at the same time every day when your body adjusts to the schedule. It is extremely important to have a sleep of seven to nine hours every night. Studies have shown that this is an optimal duration of sleep for adults. It is also advised to have 30 minutes to relax before going to sleep. It will allow your mind and body to relax and get ready for sleep.
3. Differentiate between daylight and darkness
Doctors say that light is able to have an impact on our body’s internal clock, which tends to control our wakefulness and sleep. Our circadian rhythms can be disrupted by irregular light exposure, which makes it harder to stay awake or fall asleep. During light time, the bright lights tell your body to stay awake. During the night, darkness will stimulate your body to feel sleepy.
Furthermore, darkness tends to boost the production of melatonin, which is an essential hormone for sleep. Therefore, if you want to feel more awake, you should expose your body to more light and if you want to fall asleep easier you should blackout the curtains in order to make the room darker at night.
4. Make use meditation and yoga
Stress causes people to have difficulties with falling asleep. This is the point where yoga and meditation should come into play. These are the tools that are able to calm down your mind and relax the body. Apart from that, research has proved that they have a positive effect on the quality of sleep.
Yoga techniques are aimed to reduce stress and tension accumulated in your body during the day. Meditation can improve melatonin levels and help in achieving a specific state where sleep can be easily achieved. Making use of the aforementioned techniques can assist in achieving a good night’s rest.
5. Do not take a nap during the day
If a person experiences poor sleep at night, he/she will be sleepy during the day, which sometimes leads to daytime napping. There are a lot of proponents of daytime napping claiming that it improves wellbeing and alertness. However, there are also a lot of experts stating that daytime naps might result in poor night sleep and even sleep deprivation. Thus, in order to determine which opinion is trustful, you can try to eliminate napping for one week and during the next week, take short naps and then identify what works better for you.
6. Do not forget about relaxing music
Specialists say that music can have a positive effect on your sleep. It is even used to treat chronic sleep disorders like insomnia. A study of 24 adults showed that relaxing music stimulated deeper sleep. You can also use the same music that is used during meditation. Listening to relaxing music can be a great tool to fall asleep easier as well as being able to have a more restful sleep. You should try to block all the noise that surrounds your room, which should consequently promote uninterrupted sleep.
7. Attend the gym
Experts generally link a good sleep with physical activities. They can increase the duration of sleep as well as its quality. It is done by boosting the production of serotonin in the brain and the reduction of cortisol levels, which is a stress hormone. Although, you need to make sure to maintain a moderate-intensity training routine and not overstress your body as excessive exercises were linked to poor quality of sleep.
It was also determined that it is extremely important to consider the time of the day when you exercise. Studies showed that working out early in the mornings appears to be better than working out later in the day as it promotes a better quality of sleep. Thus, if you attend the gym, make sure you do that in the morning.
8. Do not drink caffeine before going to sleep
Most probably you have already heard that drinking caffeine before going to sleep can lead to difficulties with falling asleep. This ingredient is normally used to address fatigue and promote alertness. However, there is also another side of a medal. Caffeine is believed to disrupt your sleep. The effect of caffeine varies from person to person, it is still recommended to stay away from caffeine for at least six hours before going to sleep. As an alternative, you can drink soothing tea, which has proved to have a relaxation effect.
9. Make adjustments to your sleeping position
Specialists say that the position of your body can have a huge effect on the quality of sleep. Typically, people differentiate between three main sleeping positions such as back, stomach, and side. Some doctors say that people who sleep on their backs tend to experience a better quality of sleep. However, everything depends on your personal preferences.
The best sleeping position for you can be only determined by trial and error. However, you should keep in mind that a poor sleeping position could also lead to a number of other problems such as back and neck pain.