5 WAYS TO FALL ASLEEP
Nearly everyone, at one time or another, has some trouble getting to sleep. Laying there in your bed starring at the ceiling waiting for Mr. Sleep to visit can be an extremely frustrating experience.
Making matters worse, the more impatient and irritated you get, the harder it will likely be to drift off to sleep. Numerous things can interfere with your sleep, including stimulants like caffeine or a chemical imbalance that just makes it harder for your brain to flip that sleep switch. Try these following tips to see if they help you sleep.
- Lower the temperature
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature it will also help.
Individual preferences will vary, so find the temperature that works best for you. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.
- Practice yoga, meditation, and mindfulness
When people are stressed, they tend to have difficulty falling asleep.
Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they’ve all been shown to improve sleep.
Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body.
Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration.
Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved.
Lastly, mindfulness may help you maintain focus on the present, worry less while falling asleep, and even function better during the day (18, 19Trusted Source).
Practicing one or all of these techniques can help you get a good night’s rest and wake up re-energized.
- Stop watching the clock
Marking off the minutes only heightens your distress about being awake.
- Create a consistent sleeping pattern
Going to bed at different times every night is a common habit for many people. However, these irregular sleeping patterns could interfere with sleep because they interrupt the body’s circadian rhythm.
The circadian rhythm is a selection of behavioral, physical, and mental changes that follow a 24-hour cycle. A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not.
This is heavily influenced by a biological clock that releases hormones to induce sleep or wakefulness. Going to bed at the same time every night helps the body clock predict when to induce sleep.
- Keep the lights off
Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.