Sleep plays a vital role in keeping us healthy physically and mentally.
However, there are a lot of factors that can interfere with sleep like alcohol, caffeine, stress, and family responsibilities.
While you might not be able to control those factors, you can still adopt habits that encourage better sleep.
Try the following 6 ways to help you sleep:
Create a Sleep Friendly Atmosphere
Create a cool, dark, and quiet environment for sleep.
So first, adjust the room’s temperature between 16 and 19 degrees Celsius so that it coincides with your internal body temperature.
Second, use room darkening shades and wear an eye mask to block streetlights and to immerse yourself in total darkness.
Third, consider using earplugs or noise isolating headphones if you are a light sleeper.
But in case you cannot sleep in total silence, then consider using a fan or an app that emits consistent sounds like the sound of the waves to help you sleep.
Turn Off All Electronic Devices
Exposure to lights makes it more challenging to fall asleep.
Electronic devices are known to emit blue lights, which cut off the release of melatonin – the hormone produced by the brain to control the sleep-wake cycle.
Therefore, switch off all your electronic devices – mobile phones, televisions, tablets, and laptops – or use a screen that doesn’t emit blue light.
Listen To Relaxing Music
Calming tracks and soothing sounds can help unwind your body and mind.
Select a playlist of classical symphonies that are specifically created to help people fall asleep quickly, or listen to natural sounds like the sound of grass swaying or winds blowing.
You can also close your eyes and try a guided meditation.
The soothing voice of the speaker, along with natural sounds and music reduces stress and promotes a peaceful environment, which is a great way to help you sleep.
Try Calming Activities Like Breathing And Stretching
Breathing exercises are a great way to help you to sleep at night, as they help reduce stress and make you feel comfortable.
Inhale from your nose and exhale from your mouth several times to slow down your heart rate and ease your body into sleep.
Feeling your belly expand as you inhale, and downsize as you exhale can also help release tension.
Practice light stretching before bed such as yoga, or walk shortly around the house to release muscle tension, lower your energy levels, and promote sleep.
Meditation is also a great way to help you sleep, as it quiets your thoughts before bed and keeps your focus away from future worries that may be the reason for your poor sleep patterns.
Write Down Your Thoughts
Writing down your thoughts before bed is a helpful way to get organized, set priorities, and delegate tasks.
This exercise allows you to clear your mind and set your worries aside, which is an effective way of initiating the onset of sleep.
Journaling about happy events can also create a positive mindset, which enhances sleep quality and quantity.
Take a Warm Bath
Body temperature typically falls as bedtime approaches.
A warm bath or shower before bedtime is a great way to help prepare your body for bed.
It increases your blood flow and body temperature, so that as soon as you finish your bath, your body starts cooling down, which paves the way to better sleep.
Use products with soothing scents – shower gels, body lotions, and essential oils – to calm your nerves and ease anxiety.
Pay Attention To What You Eat And Drink
Make sure you don’t go to bed hungry or stuffed.
Avoid large and heavy meals, as they may cause discomfort, which in turn might keep you awake.
Avoid stimulants like nicotine, caffeine, and alcohol, as they make you feel more alert and energetic at night, and cause frequent trips to the bathroom, which might disrupt your sleep.