Updated: Oct 19, 2020
Getting a good night’s sleep is important for your day ahead as well as your overall health. Your body functions at its best when it’s gotten seven to nine hours of sleep every night. If you’re having trouble falling asleep, here are nine tips that are sure to help.
Decrease the Room’s Temperature
As you sleep, your body’s temperature fluctuates in different areas. It’s why your hands and feet feel warm while your core stays cool. A room that’s too warm will make it hard to sleep, so keep the temperature at a cool 15 to 13 degrees Celsius, adjusting slightly when necessary.
Practice Mindfulness Stress Relievers
Doing yoga, meditation or mindfulness exercises will calm your mind while relaxing your body. Yoga works to improve your breathing and flexibility, meditation enhances your melatonin level and mindfulness works to improve your focus while reducing stress and worry.
How will moving around more help you fall asleep? Working out on a regular basis will increase both the quality and longevity of your sleep, thanks to the increase of serotonin in your brain and decrease of cortisol. Do moderately intense exercises in the morning for a better sleep at night.
This might be a hard one, but if you want to fall asleep quickly, you’ll need to turn off all your electronics for the night. The light emitted from multiple devices will stimulate the brain, preventing you from relaxing and falling asleep. It also ensures you won’t be disturbed during the night.
Whether you choose to use an essential oil diffuser or dab a few drops of oil onto your pillow, aromatherapy has been shown to increase relaxation and improve overall sleep. But only those soothing scents like lavender or damask rose, as other scents can stimulate to mind into awareness.
Decrease Caffeine Intake
Caffeine is used to reduce fatigue and keep people awake, not making it the best beverage to drink when you’re looking for a good night’s sleep. Stop drinking caffeine six hours before your bedtime. Instead, try a soothing tea that promotes relaxation and drowsiness.
Reading a physical book will help you to relax in the evening without constantly stimulating your mind. Electronic books emit a blue light that stimulates the brain and reduces melatonin production, so stick with a traditional book to improve your sleep.
Find Your Sleep Position
Having a restful night’s sleep can depend on the position you choose. Determine whether you sleep through the night on your back, stomach or side, and continue to do so.
Specifically melatonin, which is a hormone that the body produces naturally to help you sleep. If other sleeping aids don’t work for you, try taking a 0.5 to 5mg dosage about 30 minutes before you plan to go to bed.
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