9 Tips to fall asleep faster (For adults)
Good sleep is essential for our physical and mental health. For healthy adults, it is important to have 7–8 hours of sleep. If you get less sleep than the recommended time, it can cause serious health issues. Poor sleep can cause a negative impact on hormones and brain function. It is also one of the causes of weight gain.
In this age of busy routines and long working hours, a lot of people face sleep issues. If you want to optimize your health, good sleep is one of the most important things you can do.
Here are some of the tips you should follow for better sleep:
1. Stick to a sleep schedule
The recommended amount of sleep for a healthy adult is 7–8 hours. So if you want good sleep to maintain a cycle, go to bed at the same time every day. If you don’t fall asleep in 20 minutes, leave your bedroom, do something relaxing. After some time, go back to bed and try to sleep. Do not make changes in this schedule, if you follow a proper sleep schedule you won’t have trouble falling asleep.
2. Create a sleep-inducing bedroom
It is important to make your bedroom a place of comfort. If your bedroom is quiet, clean, and uses a high-quality mattress you won’t face sleep issues. Make sure you use a high-quality mattress, a good pillow, blankets, sheets that give you a relaxing resting experience.
Light exposure can throw off your sleep so make sure you turn off all lights. Sometimes very hot, and cold temperatures can disrupt your sleep pattern, try and maintain your bedroom temperature at a comfortable setting for a sound sleep.
3. Reduce blue light exposure in the evening
Nowadays mobile phones are an important part of our life. Almost everyone uses mobile phones/ laptops at night, if not for work, it's for entertainment.
It's recommended to shut off all digital devices at least 1-2 hours before your bedtime.
But I understand, some days you have to respond to those emails, work with your team to keep you side hustle going. For one of those nights, make use of the “night mode” that blocks blue light. Or consider investing in a set of blue light blocking glasses.
4. Avoid coffee and tea at the night
Avoid consumption of coffee and tea late at night. Tea and coffee have caffeine and caffeine stimulates your nervous system to keep you awake. So it's recommended to avoid the use of coffee and tea up to 3–6 hours before bed.
5. Don’t eat late in the evening
Eating late in the night can affect your sleep. It is recommended to eat your dinner at least 4 hours before bed time. You can take light snacks late at night but avoid heavy or large meals.
6. Reduce long daytime naps
Who doesn’t love naps? Doesn’t matter if you’re a toddler or a 35 years young mother, a nap is like a dollar you find in your old trouser’s pocket. It's not much but it's a nice surprise.
And, study shows that short daytime naps are beneficial. BUT long naps in a day can throw you off your sleep schedule.
30-45 minutes is an ideal time for daytime naps but make sure to keep your phone off silent mode or as a precaution, set an alarm for 45 minutes before you lay down on a couch. Even if you don’t lie down with the intention of getting a nap, they are very sneaky and this is what makes them lovely, isn’t it ;)
7. Take a relaxing shower
Some people prefer to shower before bed, a bath or shower before bed can help you sleep better.
Foot-bath is also a good practice if you don’t like to shower at night.
Foot-baths help your blood circulation and puts you in a calming mood.
8. Talk to your doctor
If you face serious sleeping issues you can consult your doctor. Doctors are in a better position to advise you by looking at your current medical problems (if any), your ongoing medications (if any), and can advise accordingly.
9. Take a melatonin supplement
Melatonin is a natural hormone released by your brain and it helps regulate sleep cycles but its release can be affected by exposure to white light and is not enough to induce your regular sleeping schedule. But, this is one of the hormones that can be supplemented from external sources.
There are a variety of options available on the market but make sure you choose one with natural ingredients so you don’t end up with side effects that come from synthetic chemicals.
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