How To Fall Asleep Faster and Sleep Better – Hey guys!. In this post, I’ll be discussing a list of How To Fall Asleep Faster and Sleep Better. We all know how important good sleep is. It’s essential for the mind, body, and your overall well-being. Getting enough of it helps you feel and perform your best.
Some people are fortunate enough to fall asleep easily, but many people struggle with falling asleep, staying asleep, or both. And this can have a negative impact on memory, mood, emotions, and other biological functions. So, if you’re one of those people that has trouble getting a good night’s rest, try some of the following tips to help lull you off to dreamland. Let’s check out what we’ve got.
1. Lower The Temperature
Your body temperature fluctuates throughout the day, and nighttime is no different. As you lie down in bed, your body cools down. A warmer room might make it difficult to fall asleep, so try setting your thermostat to a cool temperature between 60 to 67 degrees Fahrenheit. Of course, everyone’s body is different, so try adjusting the temperature to find what’s comfortable for you.
2. Take A Warm Bath
Studies have shown that a hot shower or bath before bed can improve sleep efficiency and quality. A warm bath or shower between 104 and 108 degrees Fahrenheit an hour or two before bed speeds up the body’s temperature changes. And as your body cools down afterward, it sends signals to your brain that it’s time for sleep.
3. Make A Banana Tea
Bananas are a great sleep aid because they contain the nutrients potassium and magnesium, which have muscle-relaxing properties. They also contain tryptophan, which is necessary for the production of the sleep-inducing hormones serotonin and melatonin. To make banana tea, simply cut off the ends of a banana and slice it into small pieces.
Then, boil them in water for 10 minutes, and remove the banana pieces with a strainer. You can boost your brew by adding nutmeg, cinnamon, or turmeric. Not only do these spices complement the taste of the banana, but they too promote relaxation and good sleep.
4. Turn Off All Electronics
Using electronic devices late at night can wreak havoc on your sleep hygiene. Whether you’re watching TV, playing games, or scrolling through social media, using these devices makes it difficult to fall asleep because they keep your mind active and engaged. Puzzles and books in print are a much better alternative for unwinding before bed.
5. Write Down Your Thoughts
Ruminating thoughts can sometimes keep people from falling asleep, which has been shown to cause anxiety and stress. To stop your mind from running in circles and to put yourself in a relaxed state before bed, you may want to try a gratitude journal.
Just by spending 15 minutes revisiting and writing down all the great things that happened during the day, you will amplify your gratitude, minimize your stress, and promote relaxation.
6. Avoid Looking At The Clock
People with insomnia often find themselves clock-watching, and this can create anxiety about sleeplessness. To make matters worse, if you begin to wake up and can’t fall back asleep, you may develop a subconscious routine and wake up in the middle of the night on a regular basis. The best thing to do is to remove all clocks from your room.
And if you really need one for an alarm, you should position it in such a way that you can’t see it if you do wake up in the middle of the night.
7. Get On A Schedule
It can be tempting to want to sleep in on the weekends or your days off, but it’s best to set a schedule in which you go to bed and wake up at the same time every day. Setting a sleep schedule can keep your internal clock regular, making it easier to fall asleep and wake up more energized.
You should aim to get between 7 and 9 hours of sleep each night, as this has been shown to be the optimal sleep duration for adults. It can also be helpful to create a bedtime ritual that you can practice about 30 to 45 minutes before you get into bed. This will help you calm down and prepare your body for sleep.
Sleep problems are exhausting, both mentally and physically. Lying in bed trying to fall asleep can be frustrating. Try incorporating the techniques mentioned in this article so that you can fall asleep quicker, get better sleep, wake up refreshed, and have more energy throughout the day!
That is it from today’s post on How To Fall Asleep Faster and Sleep Better. If you do not agree with the points in the post and have some of your own opinions, share them with us in the comments section down below. Keep visiting Real Fitness Soul for more information about Fitness and Health.
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Chandan is the writer of “How To Fall Asleep Faster and Sleep Better”. Also, Connect with me on Instagram.
