Can’t get a good night’s sleep? You are not alone. A good night’s sleep is often at the top of the list of the things most people cannot put together or achieve. Poor sleep causes all sorts of problems, such as low cognitive performance, impaired memory, poor attention, bad performance, low energy, bad mood, and weight gain. So, there’s no doubt why improving sleep is at the top of people’s priorities when it comes to improving overall health.
Besides, insomnia is associated with anxiety and depression. People’s sleep worsens as they age. According to research, after the age of 65 between 12% to 40% of people suffer from insomnia. So, today we are going to give you the best recommendations to improve your sleep and fall asleep fast and naturally.
6 Proven Tips to Fall Asleep Naturally at Night
1. Don’t use your bed for anything other than what it’s meant to
If you really want to fall asleep fast and naturally, avoid reading, watching TV, eating, or worrying in bed. Of course, sexual activity is the only exception. You see, your body needs to associate your bed with sleeping. This means, if you eat in bed, your body will not associate your bed with sleeping alone.
When your mind and your body associate something related, it sets the mood and prepares you for it. Therefore, if you train, your body associates the gym with increased energy, thus you feel more alert. The same happens with your bed, you want your body and brain to associate your bed with resting, leaving worries behind and feeling sleepy.
2. Always go to bed and wake up at the same time
Set your alarm and wake up at the same time every morning regardless of how much you slept through the night. This will help your body adjust and regulate, to make you sleepy when it is supposed to.
3. Don’t sleep during the day
The famous siesta is a big no… Each person has its own circadian rhythm (your internal clock), some people’s internal clocks are so vulnerable that even a nap can disrupt their biological clock, thus ruining a good night’s rest.
According to research, it is important to keep a solid sleeping hygiene, thus staying away from naps could be your safest bet to ensure you can sleep tight.
4. Don’t drink coffee late in the day
After its consumption, Caffeine lasts for at least 6 hours in your bloodstream. If you want to fall asleep fast and naturally at night, make sure you stop drinking coffee, at least, 6 hours before your bedtime. Besides, according to the experts, you should not drink more than 4 cups of coffee a day, which amounts to between 200 and 300 milligrams of caffeine.
5. No blue lights at least 2 hours before bed
Every time you are exposed to blue light at night, it delays the onset of melatonin production. Melatonin is a hormone produced by the pineal gland in the brain that carries several functions, such as the regulation of the sleep-wake cycle.
Therefore, avoid as much as you can the use of screens, smartphones, and tablets and replace them with a good book, meditation, or some quality time with your loved ones. If you cannot get rid of these for work reasons, or any other reasons, then opt for the night shift option, available for Mac and iPhone or download the free flux extension for Windows and Android. These apps will block the blue light. On top of that, you can dim all the lights in the house and use blue light blocking glasses.
In both senses of the phrase, not only should you relax before going to bed to achieve a good night’s sleep. But also, you should cool your room. According to research, your body needs to lower its own temperature for you to start feeling sleepy. You can improve it by cooling your room or taking a shower before going to bed.
Your room should be at a temperature between 18 and 22 degrees during sleep. Any warmer than that may affect and disrupt the sleep cycle and wake you up in the middle of the night.
Hey Joyfreshers, what are your secrets to a good night’s sleep? How do you fall asleep fast and naturally? Tell us in the comment section below.