Today, I would like to share with you what are things that we can all do on a regular basis, tonight and in the future, to start getting better sleep…
Even though some of us are sleeping very little or a lot, there is this non-negotiable eight-hour sleep opportunity for a good health and recovery.
Here are at least five things that we can do for falling asleep easily:
Tip 1 – A Regular Sleep Schedule
We have to try and maintain regularity. Going to bed at the same time and waking up at the same time no matter whether it’s the weekday or the weekend. Even if we’ve had a bad night of sleep. We still need to wake up at the same time of the day and reset.
Tip 2 – Darkness
We need darkness in the evening to allow the release of a hormone called melatonin. Melatonin helps the healthy timing of our sleep. So, try to dim down half the lights on your home in the hour before bed. For example, why don’t we have a romantic dinner with our partner using candles instead of lights of your place…
Stay away from screens, (phones, laptops) especially those LED screens emitting blue light that actually puts the breaks on melatonin.
Tip 3 – Cool Room
An optimal temperature is about 68 degrees Fahrenheit or about 18 and a half degrees Celsius.
The reason is that our brain and our body need to drop their core temperature to initiate good sleep. And that’s the reason why many of us find it easier to fall asleep in a room that is too cold rather than too hot. It takes our brain and body in the right temperature direction to get good sleep.
Tip 4 – Alcohol and Caffeine
Unfortunately, I might not make friends with this one but we need to avoid alcohol and caffeine. Most of us misunderstand alcohol when it comes to sleep as we think it helps us fall asleep. That is not actually true. Alcohol is a class of drugs that we call, “the sedatives.” By drinking this drug, we are just knocking our brain out instead of putting it into natural sleep.
On top of that, we also know that alcohol will fragment our sleep. We will wake up many more times throughout the night. It is also a very potent chemical for blocking your dream sleep or your rapid eye movement sleep.
Regarding caffeine, we all know that caffeine can keep us awake. It’s a stimulant. But few people know that even if we can have a cup of coffee after dinner and we fall asleep fine and maybe we stay asleep, the depth of the deep sleep that we have when there is caffeine within our brain isn’t as deep as when we have abstained from that cup of coffee after dinner.
As a consequence, we might wake up the next morning feeling unrefreshed even if we don’t remember waking up or having a difficult time falling asleep.
Therefore, we might reach for more cup of coffee in the morning and progressively develop this addiction cycle.
Tip 5 – Staying In Bed Awake
If we are struggling in falling asleep after 20 minutes or so, or we have woken up and we are finding it difficult to fall back asleep, then we don’t stay in bed awake.
This is for our brain to learn about our bed being the place to sleep rather than being awake.
We would have to get up, go to another pretty dark room. For example, just reading a book. No screens, no email checking, no food. And returning to bed only when we are feeling sleepy.
It is teaching us the association between our bedroom being about the place of sleep rather than being awake.
If we really hate the idea of getting up and going out to a different room because we are for example in our warm bed, meditation is an option.
Meditation has been demonstrated in clinical trials to help people just relax the body, calm down the fight-or-flight anxiety levels.
If after all those tips, we haven’t managed to get a good night sleep, our power nap will be our best friend of the day 🙂
It will help us to physically and psychically recover. Plan it to last from 5 to 20 minutes maximum!
Wishing you a long and healthy life 😊
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