For Troubled Sleepers
Plenty of people have trouble falling asleep every night, tossing and turning for what seems like hours. Feeling tired and grumpy the next day, many people wonder how to fix their sleeping issues. Fortunately, there are many things you can do to improve your ability to fall asleep faster; both short and long term. Here are just a few effective techniques to help out.
Turn off lights and electronics: Staring at a device or having too much light in your room for too long before going to sleep delays the release of hormones that make you sleepy and prevent you from falling asleep. Darkness helps your brain to process the fact that it’s time for bed and releases said hormones. Shutting off electronics and keeping them out of reach will help as well. Not being able to check what time it is or any other notification in an instant will reduce the anxiety of staying up too late.
White noise machine or relaxing music/sounds: White noise machines produce random sounds at a variety of frequencies that mask other noises. True white noise can be harsh so many of these machines produce “color” noises that are softer and sound like a hum or a waterfall. Relaxing music or nature sounds are just as effective, as long as it is playing softly in the background as you sleep; that’s why it’s easier to fall asleep when it’s raining.
Writing or reading: Believe it or not, reading or writing can help you to unwind before bed. It releases stress and distracts you from thinking about other issues. If you choose to read, I suggest you stay clear of anything exciting or scary since it might get your heart racing. Writing in a journal can be very therapeutic; it helps to get any problems or issues out of your mind and on paper instead. If journaling is too troublesome for you, you could try making lists to stay organized for the next day.
Stick to a sleeping schedule: Setting up a perfect sleep schedule can help regulate your sleeping patterns like waking up and going to bed at the same time everyday. Doing so will allow your internal body clock to naturally recognize when it’s time to go to sleep, even if it’s just for weekdays. Sleeping in a little on the weekends can actually be good for your body. It helps to heal and restore itself after the stresses of the week.
Hot bath or shower: As unusual as it might seem, taking a hot bath or shower is one of the faster ways to fall asleep. It raises your body temperature which will then drop quickly when you get out. This triggers your brain to produce body cooling hormones that’ll knock you out.
By following any of these 5 sleeping techniques, I guarantee you will get a better night’s sleep every time. As a devoted pupil of a few of these techniques, I always get enough sleep whenever I use any one of them. I challenge you to try at least one and to see the difference it’ll make in your everyday life.