1071
Some people fall asleep as soon as they hit the pillow, while others struggle with insomnia for hours. If you fall into the latter category, don't despair - healthy sleep habits can be developed just like any other beneficial ritual.
Getting enough rest is vital for our well-being, energy, and mood, according to RealSimple, so it's time to take care of yourself and learn how to fall asleep properly.
Stick to a sleep schedule
Our bodies like consistency. So try to go to bed and wake up at the same time every day, even on weekends. Sleep experts say this rhythm synchronizes your body clock and promotes quality rest. If your schedule is currently chaotic, start simple – set a fixed wake-up time. Over time, your body will tell you when it’s time to sleep.
Spend more time in the sun
Natural light helps the body set its internal clock. At least 30 minutes of daylight contributes to healthy sleep. If you have trouble falling asleep, you should spend more time under the morning rays. But before going to bed, it is better to avoid bright artificial light and make the bedroom dark curtains.
Turn off gadgets an hour before bedtime.
Blue light from screens of mobile phones, tablets and laptops inhibits the production of melatonin – the sleep hormone. If you are used to falling asleep with your phone in your hands, try to change this habit. At least an hour before bedtime, put away all gadgets, and if you can’t do this – use glasses that block blue light. And remember – news and social networks before going to bed only overload the brain and prevent you from relaxing.
Exercise, but not before bed.
Regular exercise improves sleep quality, especially when done in the morning. Morning or afternoon exercise can help you fall asleep faster and get a better night's sleep. However, avoid vigorous exercise late at night, as it can overstimulate your body.
Don't nap too late.
A short nap (20–30 minutes) can be beneficial. However, if you nap after 15 p.m., it can interfere with your night's rest. If you feel tired in the afternoon, try moving around a bit or drinking a glass of water instead of falling asleep.
Stop looking at the clock.
You've probably heard of waking up in the middle of the night and counting how many hours are left until morning. This only increases your anxiety. If you can't fall asleep, put the clock away from your eyes and try to relax without excessive time control.
Avoid caffeine and alcohol before bed.
A cup of coffee or a chocolate dessert can cause insomnia, as caffeine can affect the body for up to eight hours. But alcohol, while it may make you sleepy, actually disrupts your sleep structure. If you want to get a good night's sleep, avoid alcohol and caffeine at least three hours before bedtime.
Use white noise
Outside noise can be a problem, especially if you’re a light sleeper. To create a comfortable environment, try using white noise. This can be the sound of rain, ocean waves, or even a regular fan. This background noise helps your brain relax and promotes a good night’s sleep.
Keep the bedroom temperature cool
The ideal temperature for sleeping is around 18–20°C. If your room is too hot, it can cause restless sleep. An open window, a fan, or special cooling bedding can help create a comfortable microclimate.
Take a warm bath or shower.
A warm bath before bed helps you relax and naturally lowers your body temperature, which helps you fall asleep. It's a great way to end the day and get ready for a restful night's sleep.
Get up if you can't sleep.
If you lie in bed for more than 20 minutes without sleep, do not try to fall asleep by force. It is better to get up, do something that will relax you: read a book, listen to calm music or meditate. And when you feel sleepy, go back to bed.
Healthy sleep is not just a pleasant luxury, but a necessary part of our healthy and happy life. Try to implement these habits, and your nights will become more peaceful, and your mornings will be more cheerful. After all, a good sleep is the best foundation for an active and happy day.
We also wrote about what scientists have called the best sleeping position: it improves heart health.
