How to Sleep Better
5 Easy Steps to Fall Asleep Fast
Did you know that skimping on sleep can lead to weight gain, a weakened immune system, and even depression and anxiety? Your body needs quality rest to function at its best. Whether it’s because of stress, anxiety, or technology keeping us up late — more and more people are having trouble falling asleep at night. And these problems tend to get worse with age. If you’re someone who struggles with getting enough sleep or falling asleep quickly, read on for some helpful tips on how to sleep better.
Turn off blue light before bedtime
New research shows that blue light, which is emitted from technology like smartphones and computers, can significantly disrupt your biological clock and cause insomnia. That’s because blue light suppresses melatonin, the hormone that makes us sleepy. It’s recommended that you avoid all blue light at least one hour before bedtime and use red light therapy before sleeping. Red light doesn’t suppress melatonin like blue light does. If you’re unable to remove blue light from your bedroom, wearing amber glasses is another way to block out blue light. And if you’re unable to remove blue light from your life, you may want to consider taking melatonin as a natural sleep aid.
Exercise regularly before bed
Exercising before bed is an excellent way to combat insomnia and help you sleep better. A study found that aerobic exercise performed one or two hours before bed reduced sleep latency, increased the amount of time you spend in the REM sleep cycle, and reduced the time it takes to fall asleep. Exercising has also been shown to reduce stress. Stress can have a significant impact on your ability to sleep well.
Take A Warm Bath or Shower
After a long day, taking a bath or shower is a well-known cure. A warm soak has long been thought to help you fall asleep 36 percent faster. Because a cold temperature signals to your body that it’s time to sleep, a drop in temperature might be the cause of the faster sleep. Although we dislike the feeling of stepping out of a warm bath or shower, the cold air may help you sleep better. The next time you think you’re counting sheep, take a hot bath or shower for a nice and relaxing soak. Taking time for a hot bath or shower can also improve your quality of sleep, even if the weather is hot.
Choose the right mattress and pillow
The quality of your bedding has a big impact on how well you sleep. Opt for a mattress that’s made with high-quality materials and one that supports your specific body type. And don’t underestimate the power of your pillow. Choose a pillow that’s made with breathable materials and that aligns with your sleeping position.
Aromatherapy and meditation
Using essential oils like lavender and chamomile, which are known for their sleep-inducing properties, could help boost your sleep quality. You can also try meditation before bedtime to calm your nerves, reduce stress, and help you sleep better.
The key to better sleep is creating a sleep routine and sticking to it. Try to go to sleep and wake up at the same time every day, even on weekends. Avoid eating large meals close to bedtime and avoid drinking caffeine in the afternoon and evening. Cut off technology at least one hour before bedtime, as the light emitted from your devices can disrupt your biological clock and keep you awake. Create a calming sleeping environment that’s dark, quiet, and at a comfortable temperature.