Have you ever noticed yourself becoming easily irritated and grumpy? Or perhaps you’ve been mean to somebody for no reason? Well, it’s all because you didn’t get the right amount of sleep.
Sometimes, you don’t feel sleepy even if your body really needs to sleep. But then again, you must know that you are not alone. While many are still trying to fight that sleeplessness, others have successfully discovered ways to fall fast asleep. Here are some:
Set a regular sleep cycle
If you are consistent in your sleeping habits, your body will set an internal clock. By keeping such regulated routine, your body will just condition itself if it detects it is almost bedtime.
Electronics should not be brought in the bedroom
Based on reports, blue light emitted by alarm clocks, smart phones, tablets, and laptops can affect your body’s production of melatonin, which is responsible for making you feel sleepy and for regulating sleep-wake cycles. Before you go to your bedroom, make sure you get rid of all the electronics. Later on, you will notice a difference.
Take a warm bath before sleeping
When taking a bath, trying adding a few drops of lavender oil to the water. Then close your eyes and be comfortable sitting in the water. Allow it to soothe your body. If possible, make this a part of your nighttime rituals.
Listen to white noise
In order to fall asleep fast, many people put on some background noise. However, this does not mean you have to turn on the television. It would be great if you listen to white noise or music that does not have any dialogue, because it can stimulate your subconscious.
Try various breathing exercises
Before you go to bed, try doing some deep breathing exercises. The rhythmic breathing helps your body reach a certain level of relaxation that your body needs to sleep.
Avoid caffeine after 2:00 p.m.
Drinking coffee has become part of everyone’s daily morning routine. But not everybody has realized that a cup of coffee may stay in the body for 8 to 10 hours after consumption. So it is advised to avoid drinking after 2:00 p.m. to avoid sleeplessness.
Create a ritual and get used to it
If you create a ritual for relaxation before bedtime, you will be able to fall asleep fast as soon as you lie down. Once the body gets accustomed to the routine, it will soon start relaxing because it knows bedtime is near.
Do not worry so much about it
According to studies, people who worry so much about not sleeping end up getting lesser amount of sleep. Hence, always tell yourself that sleeplessness can be combated and that there is nothing to worry about.
Make it a habit to turn off the lights
You might not even notice that the lights around your room are causing you to have trouble sleeping. Whether it is just the night lamp or a glow-in-the-dark figurine, it will really interrupt your sleep. As much as possible, sleep in total darkness to get the right amount of sleep you need.