Have you ever wondered how to sleep? What could have gone wrong after a hard night of sitting, throwing and spinning thinking about breakfast? Keep reading the helpful article. Perhaps not all ideas are perfect for you, but one or two may differ depending on how fast you sleep tonight.
9 Sleep Hack That Help You Fall Asleep Fast
1. Go To Schedule
It is great to sleep on Saturdays and Sundays on weekends, but sleeping on a Monday morning feels awful. Instead of attempting to catch a few additional jazz on the weekend, try to lie down at the same time every night and wake up at the exact same time every morning from your bed. If possible, get up a little early on the weekends so that you don't feel like you are falling asleep. Studies show that following a schedule for daytime performance may be a great help. Furthermore, if you’re a napper, limit your nap to 30 minutes of nap per day; A nap now makes you uncomfortable to sleep after that night.
2. Daily Workout or Exercise
All of us know that exercise does a lot for our body, but do you have knowledge that adequate sleep is one of them? Although staying active may seem a bit contradictory to your rest, doctors at Johns Hopkins University highly advised sleeping. Do not do strenuous exercises in front of a clock, bed, because this will improve your energy level which making it harder to fall asleep later. Save your acute workout for the morning.
3. Take Natural Sunlight Daily
Natural sunlight tells your body that it's time to wake up. If you stay inside the house all day or you can't find healthy natural sunlight, you can confuse the circadian rhythms of your body. It is important to be exposed to natural sunlight at least every day. In a minor study of sleep experts, two hours of sun exposure for 5 consecutive days significantly enhance your sleep quality.
4. Dark Screen-Free Room
The doctors from University of Michigan have researched and recommended preparing your bedroom for sleep. It means something dark. We have evolved over millennia to use full darkness. If you're studying in your bed on a bright phone, tablet, laptop, or computer, you can ruin your circadian rhythms. The bright screen will make your brain think that your day is still going on and that your brain will not produce the sleeping materials needed to "shut down" it. Although there are some helpful mobile apps that turn the light on your smartphone or laptop into a more pleasant yellow, that you can do for your sleep hygiene is to remove your screen minimum one hour before going to the bed and move to the bedroom and living room if you have a television.
5. Turn Off Clock
It's significant to know what time it is; unless you're trying to sleep. The research team and doctors from University of Pennsylvania have experimented and found that clockwork can lead to sleep. Watching the tick of the clock and the next night while you recognize you have a better night's sleep is stressful. Furthermore, the stress makes it difficult to sleep. Keep your watch so you can't see when you're going to sleep.
6. Cool and Comfortable Bedroom
The cool environment is helpful for better sleep. The expert team from Cleveland Clinic suggested that your bedroom temperature should be between 60-65 degrees Fahrenheit. Your body naturally remains cool while sleeping, so your body signs to your brain that it's time to sleep on the bed.
7. Use A Comfortable Mattress
A comfortable bed has a great impact on sleep. Many people all over the world suffer from sleeping disorders due to using the old and bad quality mattress. According to the research of Mattress Insight, the major difference between a bad and a good mattress is comfort & support. If you want to get the highest comfort as well as back & body support, you must sleep on a good comfortable mattress.
If it is the fickle mind that keeps you wakeful, practice mindfulness that reduces your stress and makes your mind free. Few brilliant students and researchers published a journal that shows that regular practice during the semester could improve sleep quality. Daily exercise, doing meditation, yoga, and journalism are all fantastic ways to assist relieve stress and you don't have to bet your mind when you sleep.
9. Try Sleep Aid or Sleep Supplement
If you take essential steps to enhance your sleep hygiene, occasionally fall or have trouble staying, then sleep help may be perfect for you. And, there are plenty of sleep aids, few well-known medications such as melatonin. Furthermore, there are many forms, including liquids, alcohol, pills, and gums. Consult your doctor or health consultant before thoroughly researching and trying each one.
Published by Moazzem Hossain