Getting a good sleep after a long day of hard work is a blessing for all of us but sometimes putting yourself to sleep is not easy for some of us to do.
Sleeping is the natural way of your body to recharge its energy after a long day. Many of us think that we would have problems with putting our bodies to sleep, but in reality, many of us have that problem. As we grow older, it is difficult to put yourself to sleep. Today, Illume eMag will provide you with some tips to help you go to sleep faster.
Lower the room temperature
Your body temperature changes as you fall asleep: Cool down when you lie down and warm up when you get up. Room temperature that is too high can make it difficult to sleep. Therefore, set the room temperature to a cool range of 60 – 67°F (15.6 – 19.4°C). Because everyone will like a different temperature, so you should choose a room temperature that is suitable for your body. Taking a hot bath or shower can also help speed up the body’s temperature changes. After a hot shower, your body cools down, which can send a signal to your brain that you’re ready to go to sleep. Many studies show that taking a hot bath before bed can improve sleep efficiency and quality.
Schedule bedtime
Many people find that setting a sleep schedule makes it easier for them to fall asleep. Everyone’s body has its own biological clock. This clock signals the body to feel awake during the day but sleepy at night. You will have a regular biological clock if you have a routine of living, resting and waking up at the same time every day. Once your body has adapted to this schedule, it will make it easier for you to fall asleep and wake up at the same time each day. Every adult should get enough sleep from 7 to 9 hours a night to ensure health. Moreover, you should give yourself 30 – 45 minutes to relax in the evening before going to bed. …
Absorb light both day and night
Light can affect the circadian clock, which regulates sleep and alertness. Limiting exposure to light can lead to disruptions in circadian rhythms that make it difficult to fall asleep and lead to lack of alertness. During the day, when the body is exposed to sunlight, it helps the body stay awake. Both natural daylight and artificial light have an effect on your alertness. At night, darkness can make you feel sleepy due to the production of the hormone melatonin. In fact, the body secretes very little melatonin during the day.
Avoid looking at the clock
Many people wake up at night and worry that this could be a sign of a medical condition. However, not being able to fall back asleep can disrupt your good night’s sleep. People who wake up in the middle of the night tend to look at their clocks and obsess about their inability to fall back asleep. Worse yet, waking up frequently without getting back to sleep can cause your body to get into the habit of waking up in the middle of the night every night. If possible, it is best to install the clock outside of your room. If you need an alarm, you can turn the clock and avoid watching when you wake up in the middle of the night.
Stay away from electronic devices before going to bed
One of the leading causes of insomnia is exposure to electronic devices. Watching TV, playing video games, using cell phones, and social media can make it difficult to fall asleep. This is because the blue light emitted by these devices suppresses melatonin production. Therefore, you should disconnect all electronic devices such as: Computers, mobile phones, … before going to bed.
Limit caffeine intake
Caffeine works against fatigue and stimulates alertness. It can be found in foods and beverages such as: Chocolate, coffee, soft drinks, energy drinks, etc. This stimulant can potentially negatively affect quality and duration. amount of sleep. Although the effects of caffeine vary from person to person, you should limit your caffeine consumption at least 6 hours before bedtime. Instead, you should drink a soothing tea like chamomile tea to promote sleep and relaxation.