Sleep is an essential part of our lives. If you don’t sleep well, it can make you tired, sleepy, and inattentive throughout the day. That’s why it is important to have enough sleep at night to be productive and healthy. In this article, we have gathered eight effective tips that can help you fall asleep faster.
1. Make the bedroom dark
Excessive light in the bedroom can make you stay awake longer. The truth is that your sleep depends on a sleep hormone called melatonin. Melatonin can be produced only in the darkness. That’s why it is better to hang blackout curtains and turn off all the lights before going to bed.
2. Turn off the phone in the evening
If you go to bed with your phone and start watching videos or reading news on the internet, it is not surprising that you will not want to fall asleep. As mentioned above, your body doesn’t release melatonin if there is a lot of light. Try to turn off your phone, computer, or TV at least an hour before going to bed.
3. Try yoga and aromatherapy
Yoga, meditation, and aromatherapy are perfect ways to relax and fall asleep faster. Yoga helps ease back pain and headache. Medications help clear your mind and reduce stress. Aromatherapy can calm you down and contribute to healthy sleep. However, it is better to consult your doctor before using essential oils especially if you have allergies.
4. Change your mattress
If you toss and turn in your bed for hours and can’t fall asleep, you may need to change your mattress. If your mattress is too firm or soft, it can be difficult to find a comfortable position for sleep. Your mattress should hold your spine in a natural position to avoid back pain, headache, and other negative consequences.
5. Be more physically active
If you tend to maintain a sedentary lifestyle, it can result in many health issues including poor sleep. A lack of physical activity makes your muscles stiff and achy. As a result, you can spend nights with your eyes wide open. Additionally, endorphins that are released during physical exercise can help increase your melatonin production in the evening.
6. Avoid coffee in the evening
A cup of tasty coffee is a great way to start a day or complete the lunch. But you should understand that coffee contains caffeine that is the nervous system’s stimulant. Caffeine can help you awake in the morning or fight sleepiness in the afternoon but you should avoid coffee in the evening. If you want to drink something hot in the evening, it is better to choose milk or herbal teas that have sedative properties that will help you fall asleep.
7. Try melatonin supplements
Unfortunately, there are a lot of factors except for the light that can interfere with the production of melatonin. Prolonged exposure to stress and many other things can also make you sleepless. In this case, you can ask your doctor about melatonin supplements. They increase the level of melatonin in your body and even boost the production of melatonin.
8. Treat your health issues
If you suffer from back pain, allergies, headaches, or any other conditions that cause discomfort and interfere with normal sleep, it is essential to treat them. Contact the best primary care doctors to define the exact cause of your symptoms and undergo proper treatment. This can not only help you have sufficient sleep at night but will also improve your well-being in the long run.
The bottom line
If you have ever spent a sleepless night, then you probably know how difficult it is to stay active throughout the day. All the aforementioned tips can help improve the quality of your sleep and make you fall asleep faster and easier.