Did you know that 35.3% of adults report less than seven hours of sleep during a 24 hour period? An adult needs between 7-9 hours of sleep each night.
If you find yourself sleeping less than needed because you can’t fall asleep or stay asleep at night, there are things you can try. Read on to learn five ways to sleep easier.
- Lower the Temperature
You should find the temperature that works best for you when you are trying to go to sleep. Because your body temperature changes as you sleep, it may be more difficult to fall asleep in a warm room.
Taking a shower before bed can also help you relax and sleep easier. Your body will cool down after and signal your brain that it’s time to go to sleep.
- Follow Your Internal Clock
Your body’s circadian rhythm acts as an internal clock that makes you feel sleepy at night. When your internal clock is on a regular schedule, you’ll find it easier to fall asleep and stay asleep at night.
To make this happen, you should set a schedule to fall asleep at the same time every night. For about 30 minutes before you get in bed, you should wind down in the evening. Allow your mind to relax and get prepared to sleep.
- Practice Mindfulness
One of the best sleep tips to follow is to practice mindfulness before getting a good night’s sleep. You can practice this in the form of yoga or meditation.
These techniques can help you be in a more positive mood and eliminate stress in your life. Stressed people have a harder time falling asleep at night.
Yoga helps with breathing patterns and body movements that can release tension in your body. Meditation can increase melatonin levels in the body.
If yoga and meditation don’t work for you, you can try melatonin gummy bears for sleep.
- Listen to Music
Listening to music before bed can put you in a deep state of relaxation. Soothing and relaxing music can even help those with sleep disorders.
You can find relaxing music playlists on Youtube, Spotify, Apple Music, etc. There are also apps you can download that help promote better sleep through sounds.
- Turn off Your Electronics
Using electronic devices before bed can make it harder to fall asleep. Some believe that watching tv or being on their phone at night can put them in a more relaxed mood.
Although this may be true for some, electronic devices can make it harder for you to stay asleep. Electronics emit blue light which can suppress the melatonin in your body.
You should put away your devices at least 30 minutes before going to bed. This will create a quiet environment to fall asleep in without distractions.
Sleep Easier With These Tips
When you have trouble falling asleep and staying asleep, it can negatively impact your mental and physical health. Not to mention, it can be very frustrating.
The tips in this guide can help you sleep easier and fall asleep much faster. Gone are the days of staying up all night because you can’t sleep. Sweet dreams!
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