How To Sleep Quickly: Most people don't appreciate how essential sleep is until they have to spend the night tossing and turning in their bed. Even worse, the curse of getting enough rest seems to follow people the next day. When you are sleep deprived, your day can move slower as you struggle to reach peak productivity levels.
If you are experiencing slow and unproductive days of sleep deprivation, you are not alone. It turns out that 45% of Americans experience such unproductive days at least once a week because of insufficient sleep, according to the National Sleep Foundation. Fortunately, there are some tips you can use to get a good night's sleep after falling under your sheets. While some may not need to make any major changes to your schedule, others will require you to completely revise it.
Here are some lessons on how to fall asleep quickly:
Loverage White Noise
Sure noise, like the snore of a partner, can keep you awake all night. However, with the right type of noise, you can trick your brain into falling asleep. White noise is simply sounds that have a certain frequency sequence. Such noise has a masking effect, blocking the changes in the sound in your environment.
When you get distracted from your sleep in the middle of the night, the white noise can be soothing enough to put you to sleep. You can find countless videos and audio online to listen to while you sleep for countless white noise sources. There are also many mobile apps that you can download that can give you white noise all night long. Also consider buying a white noise machine for greater consistency.
In some cases, choosing to listen to music that has white noise can be sufficient. Regardless of the option you go with, placing the gadget is key to your experience. Ideally, the noise should come from a point where it can spread flawlessly to the rest of your room.
Control the room temperature
Your body temperature plays a key role in determining whether you stay awake or fall asleep faster. While the initial fall in temperature signals the body to sleep, a sudden rise or fall in temperature disrupts REM sleep. Ideally, the best sleeping temperature is between 60 and 67 degrees Fahrenheit.
However, your ideal sleep temperature may be different than that of your roommate or partner. Often you may encounter thermostat settings. Fortunately, there are other ways to meet each other in the middle.
For example, you might consider buying dual-control electric blankets to make it easier for anyone to choose their ideal sleep temperature. The kind of pajamas you wear can also help. Wearing tightly woven fabrics such as polyester and flannel will help keep you warm, while natural and lightweight materials like bamboo or cotton will help you cool down enough to fall asleep. Manage the lights
Normally, the brain starts releasing melatonin (the sleep hormone) a few hours before bedtime to prepare your body for sleep. However, the light you are exposed to can affect the hygiene of your sleep. One important culprit for reducing the level of melatonin production is artificial light, especially very blue light.
The best way to improve your sleep is to completely switch off any blue light sources 30 minutes before you go to sleep. Unfortunately, this may be possible on paper, but in some cases it is impossible to apply. Another alternative is to use techniques that will guarantee the coexistence of both these devices and quality sleep.
For example, you can download blue light filtering applications on your mobile phone to prevent the influence of lights on your circadian rhythm. It may also be wise to purchase programmable lights for your bedroom. The ability to dim your lights just as your bedtime approaches can be very helpful in maintaining healthy sleeping habits. Finally, consider buying a sleep mask to isolate yourself from the scattering lights completely. Exercise more often
Exercise contributes to sleep hygiene in several ways. Increasing and decreasing body temperature after exercise means for the body that sleep time is approaching. Working out also reduces stress, which can play a significant role in promoting sleep disorders. The best time for physical activity is in the morning or evening, as the rest of the day is usually consumed by commitments.
However, most people prefer to exercise early in the morning, as this ensures that their daily exercise regimen gets off the road. Whether the exercises at night will be right for you will depend on your body and how it reacts. While excessive exercise at night can disrupt some people's sleep quality, it is unlikely to affect others.
The best way to be absolutely sure where you belong in this spectrum is to experiment it on yourself. Remember to limit your evening hours to less intense workouts. For example, a little yoga and cardio workouts may be sufficient.
Watching Your Breathing Patterns
How you breathe while trying to rest at night will affect the quality of sleep you can achieve. While heavy breaths will help you fall asleep quickly, shallow breaths will keep you awake. It all comes down to how breathing affects heart rate and causes relaxation. Here's a little relaxation technique (4-8-7 method) you should try:
- Throughout the technique, your tongue should be placed against the upper comb just behind your teeth.
- Start exhaling through your mouth while doing
- Then close your mouth and use your nose to inhale until you count to four.
- Hold your breath and count to seven. eight.
The technique was developed by Dr. Andrew Weil, who claims that he can help you fall asleep in just 60 seconds of starting it. However, he recommended that you try the technique while sitting upright before going to bed to continue.
The little things you do every day have the biggest impact on the hygiene of your sleep. Try to exercise and sleep at the same time every day and you will notice a complete change in sleep hygiene. Use the tips above to improve your level of productivity and quality of sleep.