Have you ever noticed yourself becoming easily irritated and grumpy? Or perhaps you’ve been mean to somebody for no reason? Well, it’s all because you didn’t get the right amount of sleep.
Sometimes, you don’t feel sleepy even if your body really needs to sleep. But then again, you must know that you are not alone. While many are still trying to fight that sleeplessness, others have successfully discovered ways to fall fast asleep. Here are some:
Electronics should not be brought in the bedroom
Based on reports, blue light emitted by alarm clocks, smart phones, tablets, and laptops can affect your body’s production of melatonin, which is responsible for making you feel sleepy and for regulating sleep-wake cycles. Before you go to your bedroom, make sure you get rid of all the electronics. Later on, you will notice a difference.
Take a warm bath before sleeping
When taking a bath, trying adding a few drops of lavender oil to the water. Then close your eyes and be comfortable sitting in the water. Allow it to soothe your body. If possible, make this a part of your nighttime rituals.
Listen to white noise
In order to fall asleep fast, many people put on some background noise. However, this does not mean you have to turn on the television. It would be great if you listen to white noise or music that does not have any dialogue, because it can stimulate your subconscious.
Try various breathing exercises
Before you go to bed, try doing some deep breathing exercises. The rhythmic breathing helps your body reach a certain level of relaxation that your body needs to sleep.
Avoid caffeine after 2:00 p.m.
Drinking coffee has become part of everyone’s daily morning routine. But not everybody has realized that a cup of coffee may stay in the body for 8 to 10 hours after consumption. So it is advised to avoid drinking after 2:00 p.m. to avoid sleeplessness.
Create a ritual and get used to it
If you create a ritual for relaxation before bedtime, you will be able to fall asleep fast as soon as you lie down. Once the body gets accustomed to the routine, it will soon start relaxing because it knows bedtime is near.
Set a regular sleep cycle
If you are consistent in your sleeping habits, your body will set an internal clock. By keeping such regulated routine, your body will just condition itself if it detects it is almost bedtime.
Do not worry so much about it
According to studies, people who worry so much about not sleeping end up getting lesser amount of sleep. Hence, always tell yourself that sleeplessness can be combated and that there is nothing to worry about.
Make it a habit to turn off the lights
You might not even notice that the lights around your room are causing you to have trouble sleeping. Whether it is just the night lamp or a glow-in-the-dark figurine, it will really interrupt your sleep. As much as possible, sleep in total darkness to get the right amount of sleep you need.
Try not to take an afternoon nap
Many people love to take a nap in the middle of the day. They don’t know that closing the eyes even for a short while can cause them to have trouble sleeping at night. Afternoon naps can greatly affect your regular sleeping routine.
Reduce the intake of alcohol
At first, alcohol makes people sleepy. But when it wears off, the sleep cycle of the person will suffer. If you don’t want that to happen to you, try not to drink alcohol at least 3 hours before bedtime.
Drinking a herbal tea or a herbal sleep aid really helps
There are times when a warm cup of tea is just what your body needs. For that reason, some tea companies are advertising certain teas that allow consumers to fall asleep fast.
Always keep a bedside journal
For those who are having a hard time sleeping, then keeping a journal by your bedside might help. With a journal, you can write down the feelings, things, and thoughts that are bothering you.
Before you sleep, check the temperature of your bed. You have to make sure that it is not too hot or too cold. Scientists recommend to maintain a temperature of at least 65°F. To attain the temperature faster, always keep a comforter in handy.
Meditate before sleeping
There are times when all you need is peace and calmness to be able to get rid of those thoughts that are hushing your mind. Regular meditation helps ease the feeling of anxiety that builds up every day. If you meditate before you sleep, you are allowing your mind and body to have more time to relax and unwind.
Always take light meals before sleeping
Eating heavy meals at night is another reason you are not getting the right amount of sleep. Thus, try to keep the meals light, especially if it is past dinner time.
Use the bed only for sleeping
Make your bed a place for resting and not for working or watching television. If you do other things, your bed will no longer be a conducive place for sleeping.
Try to tire out your brain
Sometimes, all you need is to tire out your brain. Do this by playing crossword puzzles, Sudoku, and other word search games. Take note that the brain is still a muscle, so to tire it out, it has to work hard.
Clean your bed
Get rid of all the distractions in your bed to make it more inviting and to promote the feeling of sleepiness. Free your bedroom from clutter and any random stuff whenever possible.
Perform exercises during the day
Get some good workout in the morning so that in the evening, your body will feel tired. But make sure you don’t exercise at night.