Many experience sleep problems due to various reasons. It could be because of long working hours, various distractions, or an unhealthy level of sugar and caffeine consumption. But while it may seem normal to you to stay up late at night, not getting at least 7 to 8 hours of sleep a day is an actual health concern.
Start practicing a healthy sleep routine and alleviate sleep problems by following these tips:
Don’t Drink Caffeinated Drinks
Caffeine may help you focus while at work but it can also disrupt your sleep. Any caffeinated products such as coffee, soda, and tea can keep you up and about hours after consumption. So, if you want to practice sleeping earlier, avoid any caffeine at least 5 hours before going to bed.
Close the Lights
We are evolved to sleep at night and sleep during the day. That’s why when it’s dark we have a tendency to become drowsy. If you want to fall asleep, a great way to speed it up is to close all lights or at least use a night light. Having a bright bedroom is also discouraged because it prevents you from falling into a much needed deep sleep.
While lying on your bed, try performing several yoga positions. It’s not only a good way to maintain your body’s flexibility. Yoga is also good for improving circulation, increasing relaxation, and encouraging sleep.
Take a Warm Bath
Another sure way to fall asleep faster is by taking a warm bath before bed. While cold water in the morning can help you become alert, warm water at night can help sooth your muscles and help you relax.
Get Rid of Distractions
You may also have problems sleeping because you’ve been used to doing other activities other than sleeping. Do you take your phone to bed? Did you place a screen in your bedroom and binge watch? Or do you read on the bed? Well, stop. Get rid of all distractions by conditioning yourself that bed is for solely for sleep and rest.
Listen to Relaxing Music
Lullabies work for babies and surely works for adults as well. Try listening to calming classical music. Or you can try comforting sounds such as ocean waves, rain drops, and forrest ambiance. Some people even fall asleep faster to whale sounds.
Test Out Essential Oils
Besides relaxing music and the absence of distracting noise, another practice that can help you sleep faster is Aromatherapy. It’s an alternative form of medicine that uses essential oils and scents to trigger positive reactions from your body and mind through your sense of smell. It’s also encouraged for treating sleep problems with popular scents such as lavender, vanilla, and citronella.
Keep Your Bed Clean
You need to achieve maximum comfort in order to fall asleep and get a good night’s rest. If you don’t, chances are you’ll sleep lightly and become prone to waking up in the middle of the night. Make yourself comfortably by having a clean bed. Change your sheets often and avoid littering the bed with items like clothes, books, and other stuff.