While the majority of the population is counting down the days till the new year, some of us are counting sheep. In honor of the countdown to 2023, we've compiled a list that we think will be useful to individuals who have trouble sleeping.
Here is our top 10 list of tried-and-true methods for falling asleep quicker. This list is for you, whether you have a documented sleep problem or simply have trouble sleeping on occasion.
Jump to:
- 1. Limit your alcohol intake in the evening.
- 2. Think about getting a new mattress.
- 3. Before going to bed, take a warm bath or shower.
- 4. Relax by listening to soothing music or white noise.
- 5. Look into aromatherapy.
- 6. Use a gradual relaxation method to help you relax.
- 7. Learn to listen to your body and thoughts.
- 8. Recognize the value of a well-balanced diet.
- 9. Turn off all electrical devices.
- 10. Establish a soothing nighttime routine.
1. Limit your alcohol intake in the evening.
Because of the Christmas festivities and parties, this may be a big request this time of year. While it may seem that consuming alcohol makes it easier to fall asleep, it actually disrupts sleep patterns throughout the night. People might have uneasy or interrupted sleep after only a few alcoholic drinks. Furthermore, alcohol may disrupt the REM sleep-wake cycle, which is essential for feeling refreshed in the morning. Try switching to an alcohol- and caffeine-free beverage like chamomile, which contains calming antioxidants that help you relax and fall asleep faster.
2. Think about getting a new mattress.
A mattress has an average lifetime of 7 to 10 years. Beyond that, you'll note that the bed no longer provides the same level of body support as it did when it was new. It's natural for mattresses to lose their firmness over time and become distorted and droopy in the center. This may be inconvenient and lead to concerns with spinal alignment, resulting in neck and back discomfort. So, if you're tossing and turning at night or waking up in agony, it may be time to get a new mattress. Make certain to choose the ideal bed and pillow for your desired sleeping posture.
3. Before going to bed, take a warm bath or shower.
The quality of your sleep is influenced by your body temperature. Warm up your body with a hot bath or shower before turning down the thermostat in your bedroom. Because a lower core temperature is part of what triggers the normal sleep cycle, this may help with the decline. Additionally, the warm water may aid in the relaxation of your body as you prepare for sleep.
4. Relax by listening to soothing music or white noise.
It's critical to consider all five senses while trying to fall asleep quickly. Adults who listen to 45 minutes of calming music before going to bed sleep quicker, sleep longer, wake up less often, and feel more refreshed, according to research. In contrast, they do not listen to music in the evenings when they do not listen to music. Even for persons who suffer from sleeplessness, slow instrumental and classical music is advised, and it seems to help alleviate sadness.
For some, white noise is an excellent answer to sleepiness and interruptions. It works by drowning out any disturbances that may keep you awake or awaken you. It has been shown that having a consistent ambient sound in the bedroom improves and maintains sleep.
5. Look into aromatherapy.
The smell is another sense that should not be overlooked. Aromatherapy has been demonstrated to be an effective sleep aid. Lavender and damask rose essential oils, for example, may successfully aid folks who have problems going sleep.
6. Use a gradual relaxation method to help you relax.
A progressive muscle relaxation is a useful form of relaxation treatment. It is often advised to persons who are having problems with anything from anger control to sleeplessness. Progressive muscular relaxation, on the other hand, may be utilized by anybody instead of counting sheep. It entails tensing and then releasing specific muscles in a progressive process, starting at your feet and working your way up to your head. Each body component should be constricted for around 30 seconds before being released.
7. Learn to listen to your body and thoughts.
One of the most prevalent reasons why individuals have trouble sleeping is stress. Some natural health activities might help you feel less anxious while also improving the quality of your sleep. According to statistics, 85 percent of those who practice yoga are less stressed, and more than 55 percent sleep better. Yoga practitioners claim that it focuses on managing breathing patterns and releasing tension via particular sequences of body postures and movement. Meditation is a kind of mindfulness that may help you sleep better, as well as lower your blood pressure, relieve pain, and reduce worry and sadness.
8. Recognize the value of a well-balanced diet.
We all know that certain meals may keep us energetic during the day, but a balanced diet can also improve our sleep. A well-balanced diet rich in carbs, protein, vitamins, and minerals is essential for good sleep. You should avoid eating heavy and spicy meals, as well as sugary foods if you want to sleep faster. Find out more about sleep-friendly foods.
It's also important to consider the timing. Doctors also advise eating supper at least two hours before going to bed. It is recommended that acid reflux patients eat at least three hours before going to bed.
9. Turn off all electrical devices.
Screen usage has been shown to have a negative impact on sleep quality in both children and adults. Electronic gadgets generate blue light, which disrupts the circadian cycle and lowers melatonin levels. Mobile phones, tablets, and laptops should be put away at least 30 minutes before your scheduled bedtime, according to sleep specialists. They also recommend substituting unplugged activities like reading a book with habits like watching TV and playing video games.
10. Establish a soothing nighttime routine.
This step is critical for good sleep hygiene. It's important to stick to a consistent routine of going to bed and getting up at the same time each day to maintain a normal sleep cycle. Setting a relaxation regimen might also assist your body in recognizing when it is time to sleep. Put your work away and turn off your mobile applications. Then do whatever makes you feel at ease: listen to music, take a bath, meditate, or practice relaxation methods... Allowing yourself time to relax and decompress before bed may cut down on the amount of time you spend awake.
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