How to sleep quickly? These 10 hacks will help you sleep better tonight
Failing to fall asleep can be frustrating, but the anxiety of not being able to sleep can actually make it harder to fall asleep. We have all been there at some point, isn’t it? For many of us, our lives have changed since the Covid-19 outbreak and that may have affected our sleep too. And if you’re still struggling to sleep well, we’re happy to help!
Follow these 10 tips and you will be able to sleep like a baby:
1. Choose the right pillow
It is critical to be comfortable with your pillow in order to have a good night’s sleep. Your pillow should provide head, neck, and ear support, as well as shoulder support. Choose a cushion that is both soft and supportive. According to a study done by the National Sleep Foundation, using a comfortable pillow helps seven out of ten people fall asleep sooner and sleep better.
2. Avoid caffeine
Caffeine use close to bedtime may cause insomnia or affect your sleep pattern. Having a cup of coffee, which contains caffeine, before bed is not a good idea, and you should avoid it since it prevents your body from naturally resting at night and keeps you active.
3. Minimize daytime naps
To prevent taking or minimizing daytime naps, you must stick to a consistent sleep schedule at night. Short naps during the day make it difficult to sleep at night. Frequent napping appears to be connected with lighter night sleep and higher tiredness during the day, according to a study done by the University of California’s Department of Psychiatry.
Aromatherapy is the use of essential oils for therapeutic purposes, including sleep aid. Essential oils such as lavender and chamomile can be used to relieve stress and treat insomnia.
5. Take a shower before bed
One of the easiest ways to get a good night’s sleep is to take a hot shower before bed. Taking a bath before bed improves sleep quality, especially in the elderly, according to the European Journal of Applied Physiology and Occupational Physiology. It also helps if you have trouble falling asleep.
Controlled breathing, meditation, muscle-relaxing activities, stretching, and other relaxation techniques can all help you unwind. All of these can help people relax and fall asleep again if they wake up in the middle of the night.
7. Avoid eating late at night
People crave munchies at night, according to a study done at Brigham Young University in Utah, US. However, we must be cautious about what we consume at night because it can affect our sleep. Also, eat your meal 2-3 hours before bedtime to allow your body to completely digest the food.
8. Good night brew
To get a good night’s sleep, consider combining remedies like turmeric milk or haldi milk. Sleep-inducing amino acids and melatonin, a hormone that governs the sleep cycle, are found in milk. Turmeric can also help to defend against oxidative stress and sleep deprivation.
9. Focus on diet
Do not consume foods such as refined carbohydrates, white flour, refined sugar, and packaged foods, because it can lead to an imbalance in your sugar, which can result in nighttime snacking. Instead of them, consume more fibre, and protein-rich foods. Increase your water intake throughout the day to avoid feeling hungry at night.
10. Create the perfect ambience
Make sure your bedroom is ready for a good night’s sleep. The optimum settings for sleep are dark, quiet, and cool rooms. Also, keep the room temperature cool and wear an eye mask to block out the light.
So, for a good night’s sleep, engage in these daily practices!