Este post também está disponível em:
Português (Portuguese (Brazil))
Falling asleep in this hectic world is not always easy, especially when dealing with stressful and anxiety-inducing situations like bills, work, relationship problems and the like. Fortunately, researchers have been working, and came up with some easy to adapt sleep hygiene habits that you can implement today and aid your body and mind in falling asleep faster. That being said, here are a few easy and straightforward ways to ensure you get a good night’s sleep.
1. Prepare For Sleep
Your evening routine helps to get you ready for sleep. It is important to have some time to relax and unwind before you go to bed. A comfortable sofa is a favourite place to enjoy the evening, find out how Apt2B couches perform.
2. Create a Peaceful Sleeping Environment
A dark, cool and quiet environment is important for quality sleep. Avoid light-emitting devices especially TVs, laptops, phones, etc., when it’s time to sleep. If light from outside is an issue, then get blackout curtains or use an eye mask.
3. Avoid Alcohol, Nicotine, and Caffeine
Coffee lovers know that caffeine is a stimulant that keeps an individual awake and focused. If you drink caffeinated drinks, avoid doing so 4 to 6 hours before bedtime. If you are a smoker, you should also avoid tobacco use too close to bedtime as nicotine is known to disrupt sleep. The same applies to alcoholic drinks. While alcohol might make you fall asleep after several hours, it can become a stimulant, resulting in inadequate sleep at night. Also, alcohol increases the number of times you need to go to the bathroom at night, again affecting your sleep.
4. Stick to a Strict Sleeping Schedule
According to The National Sleep Foundation, getting into a bedtime routine and following it religiously is vital for quality sleep. Staying consistent conditions the body’s internal clock, which not only helps you faster but also wake up at the same time every day feeling refreshed and ready to take on tasks ahead.
5. Limit How Long Your Nap
If you are finding it hard to sleep at night, long or extended naps might be the reason. If you must nap during the day, limit it to half an hour and avoid doing so after 5 p.m.
6. Engage in Exercise
Physical activity has been shown to boost quality sleep. However, it is important to do it early in the day as working out just before bedtime will only stimulate your body affecting melatonin release and thus difficulty falling asleep.
With these 6 tips, you should have an easier time falling asleep.
