4 Tips to help you fall asleep faster at night
Sleep is one of the five basic survival needs of human beings, alongside air, water, food and shelter. Like a car needing maintenance after a long period of wearing use, your body and your brain need sleep to restore and renew tissues and nerve cells, keeping you fresh and alert the next day. Productivity apps and tips won’t work if you have just had a lousy night’s sleep. Besides cutting down on caffeine and avoiding screen time before bed, the following 4 tips will help you fall asleep faster and get more quality sleep at night:
Have a light snack before going to bed
“When your stomach is empty and your mind is full, it’s hard to sleep” – famous author E.B. White once said. If 7PM is your dinner time, at around 11PM when you go to bed, you will likely feel the familiar grumble in your stomach. To avoid tossing and turning from a growling tummy, have a light snack of crackers with cheese and a glass of warm milk or chamomile tea before bedtime.
Stick to a regular sleep schedule
Except for a few odd nights when you stay up late for a movie or go out for a drink, stick to a sleep schedule and routine. Going to bed and waking up at the same time every day creates a groove for your body to fall asleep easily. After a long and hectic day, a regular sleep routine does not only trim you down but also signals your body that it’s time to rest. A soothing pre-sleep routine can be, for example, taking a hot bath, watching your favorite TV shows, eating a small snack and reading a book.
Check room temperature and your bed
Stay cool to sleep well. The ideal temperature for a good night’s sleep is between 60 and 67 degrees Fahrenheit. A cool room induces sleep better than a too warm room. In addition to room temperature, a comfortable mattress and pillows are also key to a good rest and healthy spine. You spend about one-third of your life sleeping (or trying to sleep), so invest in a mattress that supports your spine and makes you feel comfortable. Changing bed sheets on a one to two weekly basis does not only help with sleep quality but also avoids health complications due to allergens.
Everyone needs his or her daily dose of exercise in fresh air to doze off easily at night. You don’t even have to do a hard workout, a brisk walk in the park is already enough to get sounder sleep. Researchers have revealed that both body and brain need daily exercise to facilitate a good sleep. You don’t have to do a ton of puzzles or Sudoku to keep your brain muscles strong; a walk in an interesting, changing environment is stimulating enough.
Last but not least, do not stress about sleep. The more you worry about getting enough sleep, the harder it is for the Sandman to come. If all else fails, just get out of bed and do something else until you feel tired.