In the last few years, experts from all around the world have started talking how sleep is important. It appears that many researches have come to the conclusion that our whole body reaps benefits of sleep – from relaxing the muscles to letting our brain store memories from the past day.
However, surveys show that more than 50 percent of all adults in the United States alone have troubles falling asleep and that they spend up to two hours trying to fall asleep. On the other hand, some people can fall asleep easily, practically immediately as they lay down. Sleep experts have come to the conclusion that there are some tips and tricks that you can try to fall asleep earlier:
- Write in your journal
Experts say that our brain wait until bedtime to start thinking about certain things, like chores you need to do tomorrow, bills that should arrive or visit that you are expecting. In order to those thoughts out of your mind earlier, you could start writing about your day and things that you anticipate in a journal – this will enable your brain to relax and get to sleep easier.
- Bedroom should be only for sleeping
Most of the people look at their bed as the most comfortable piece of furniture and because of that they tend to work on their laptops or watch TV in the bed. However, latest researches have shown that even browsing on your smartphone is more than enough to ruin your sleep.
- Sleep in the dark
Modern bedroom is filled with light – too much light according to the experts. The problem is that light interrupts the production of melatonin, hormone that is responsible for making us feel tired. Furthermore, the interesting thing is that it does not need to much light to interrupt melatonin production. The best thing you can do is to leave electronic devices outside the bedroom and turn off the lights as soon as you go to sleep.
- Set the optimal temperature in your room
Most of the experts claim that 65 degrees Fahrenheit (or 18 degrees Celsius for those who use metric) is ideal for sleeping. However, some studies have shown that this temperature is not good for everyone – some feel like it is too cold. However, you could use this temperature as a starting point – and if you feel like it is too cold – just turn up the heat.
- Practice proper breathing
Breathing is essential for relaxing. Experts say that we should all try to practice mindful breathing, which consists of taking a deep breath, holding it up to 4 seconds and exhaling slowly. This kind of breathing relaxes your body and it makes difficult for you to focus on anything else.
- Avoid smoking at least an hour before you go to bed
Nicotine is a powerful stimulant and it can keep your brain awake long into the night – just like coffee. Try to avoid these stimulants in order to be able to fall asleep fast.