. . Are you looking for the ways to improve your sleep? According to psychologists, many people go to bed early but still find it difficult to fall asleep. Considering that a good sleep means a good health, it is more than necessary to sleep enough. Luckily we are going to reveal some tricks that […]
Are you looking for the ways to improve your sleep?
According to psychologists, many people go to bed early but still find it difficult to fall asleep.
Considering that a good sleep means a good health, it is more than necessary to sleep enough.
Luckily we are going to reveal some tricks that can make you fall asleep faster.
How To Fall Asleep Faster?
1. TURN THOSE LIGHTS OFF
Have you ever lost power in your house or apartment? If so, the odds are you slept better that night. The reason is, despite all the incandescent, fluorescent, and LED lighting, your body’s internal clock still syncs with the sun (thanks, evolution!)
Of course, the typical household doesn’t care much about sunrise and sunset times. Instead, we’re inundated with artificial lights, gadgets and other innovations that have altered our natural sleep/wake cycles.
The solution: dim the lights and avoid blue light-emitting electronics for at least 60 minutes before getting into bed. Also, get rid of any light-emitting electronics from your sleeping space.
In an article published in The Journal of the American Medical Association, researchers concluded:
“Participants within the mindful awareness practices (MAPs) group showed significant improvement relative to those in (other groups).(The) MAPs group also showed significant improvement (in) secondary health outcomes of insomnia symptoms, depression symptoms, fatigue interference, and fatigue severity.”
The skill of quieting your mind can be irreplaceable for inducing sleep.
Not being able to fall asleep can be incredibly frustrating – but it’s not a problem that can be willed away. Like hunger or thirst, sleep is a function of the body. We can (and should) make adjustments to our habits, but there will still be times when we’re just not ready to fall asleep.
Good sleep hygiene practices can help, according to the National Sleep Foundation. Regular exercise, regulating stimulants, a well-balanced diet, and limiting daytime naps can all make falling asleep more accessible.
Not only is a hot bath or shower a blissful experience, but it also induces a sharp decrease in both cortisol (a stress hormone) and body temperature (a cool body temperature aids sleep). The sleep-inducing effects of a hot shower or bath may be one of the most underappreciated methods of assisting sleep.
For bath lovers, one recommendation is to increase heat in your home to around 80 degrees Fahrenheit (?27 degrees Celsius.) Then soak in the tub for about a half hour before hitting the rack.
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