Good sleep is incredibly important. It helps you disconnect and provides the necessary resting time for your brain and body to function properly. Poor sleep can affect various functions of your body and can have negative effects both physically and mentally. Below are a few methods that could help you fall asleep, in case the go-to method of counting sheep proves ineffective.
Set the mood right
Having a warm/hot water bath or shower, setting the room temperature to 18-21 degrees Celsius and even using aromatherapy, such as scented candles or incense, can help you sleep better.
The 4-7-8 breathing exercise
Breathing exercises can help you de-stress and relax your body. The 4-7-8 breathing exercise involves breathing in for 4 seconds, holding your breath for 8 seconds, and breathing out for 8 seconds. This type of rhythmic breathing can help promote sleep. A study shows that this method improves heart rate and blood pressure among young adults.
Avoid caffeine
We know coffee is a must! But we all know that caffeine stimulates wakefulness and disrupts sleep. A study shows that it takes about 3-5 hours for the effects of caffeine to wear off. Therefore, it is best to avoid caffeine 4-6 hours before you sleep. For example, if you plan to go to bed at 10 pm, then it's best that your last cup of caffeine is at 4 pm.
Put away your phone
Remember your parents telling you to avoid screen time before you go to bed? According to research, using your mobile 30 mins before you sleep can have negative effects on your sleep schedule. All electronic devices emit blue light which has been found to affect one’s circadian rhythm. Using these devices also keeps your mind engaged and active. Therefore, it is necessary to disconnect with all electronic devices such as mobiles, tablets, e-books, television and more. If you need to use your devices, consider blocking the blue light emission using glasses or a screen filter.
Too much sleep is harmful
Naps during the daytime that last for more than 2 hours can affect your circadian rhythm. The primary function of a circadian rhythm is to determine if your body is ready to fall asleep or not. It might be tempting to take a quick nap after a poor night’s sleep but try to avoid this as much as possible as it affects your sleep cycle.
Watch your alcohol intake
Excessive intake of alcohol can have adverse effects on your sleep. Although alcohol can make you drowsy and help you fall asleep faster, it interferes with the deeper stages of sleep, particularly REM sleep, which is essential for feeling rested and refreshed. As your body metabolizes the alcohol, it can cause you to wake up more frequently throughout the night, leaving you feeling restless and fatigued the next day. Over time, this disruption can lead to a cycle of poor sleep quality, making it harder to achieve restorative rest.
Count backwards
How boring, right? Well, that’s exactly what you need! Counting backwards is not only boring, but also mentally taxing which will make your mind want to willingly log out. Pick a high number (like 120) and start counting backwards. You might fall asleep even before you cross 10 numbers!
Seek professional help
If your irregular sleep tendencies prolong for a long period, it might be helpful to seek professional help. A doctor can prescribe you supplements that encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Having trouble falling asleep can be irritating and also have adverse effects on your mental and physical health. While some people have no problem instantly falling asleep, some might have minor or major difficulties in doing so.
We hope you try a few of the above methods to help you sleep better and stay energised the next day. Goodnight!
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