We all know that getting a good night’s rest is vital for our health, but the number of people that suffer from sleeping problems continues to grow every year. One of the main problems that many people experience is not being able to get to sleep in the first place. This is only magnified by the stress caused by not being able to fall asleep, creating a cycle which can make it extremely difficult to nod off.
With this understanding of the difficulties that many people experience, we decided to create this infographic of 5 scientifically proven tips to get to sleep quicker.
Exercise Can Help You Get to Sleep
Being tired and relaxed are obvious requirements for falling asleep. A great way to make sure you’re in the proper resting state by bedtime is to exercise a little every day. It’s best to perform this exercise at least three hours before you go to bed, otherwise your body could still be alert and ready for more exercise.
A good exercise routine will keep your body healthy, and ensure that when it is time to go to bed that you can slide right under your duvet and fall asleep with ease.
Get in the Rhythm
To get to sleep quickly and comfortably, a good sleeping rhythm is important. Our ability to get to sleep easily is strongly linked to our circadian rhythm (body clock), which works best when it’s in sync.
If you stay up to 3am on Tuesday and Wednesday, then it’s unlikely that you’ll get to sleep at 10pm on Thursday, even though you will probably be tired.
Eat This! (and Forget the Sleeping Pills)
Walnuts, cashews, hummus, and eggs are great sources of tryptophan, which is great for helping you to get a better night’s sleep. Tryptophan has a natural sedative effect and can help reduce the problems associated with sleep apnea and insomnia, and it also offers natural protection against depression.
Almonds contain magnesium, which can also be included in a healthy-sleep diet. Magnesium is great for relieving stress which keeps you up at night, and helps you relax in the evening before bed.
A cup of chamomile tea before bed can also help to lower stress and help you get to sleep quickly.
Needless to say, caffeine should be avoided in the evening if you’re having any trouble falling asleep. Alcohol and sugary drinks are also detrimental to quality of sleep, so avoid drinking them shortly before bed.
Have a Getting-to-Sleep Routine
Many people find that just changing their evening routine leads to falling asleep with ease. If you want to get to sleep quickly and comfortably, avoid using your smartphone or laptop for 30 minutes to an hour before going to bed, as the light from those devices tells your brain to stay alert.
A nice warm shower is also great before bed as it actually helps the body to cool down properly in the following hours. This cool down is essential for sleep. If you’re still finding it difficult to fall asleep, then try some gentle stretching and breathing exercises such as the “4-7-8” breathing method in which you deeply inhale for 4 seconds, hold your breath for 7 seconds, and then slowly exhale for 8 seconds.
You could also get into the habit of reading before bed. Reading helps to clear the mind of stressful thoughts and diverts attention to the book. Regular reading before bed also helps tell the brain that it can safely get into sleeping mode.
Fix the Bedroom
The way you keep your bedroom organized and set up could be having a negative impact on the ease with which you fall asleep. The bedroom should be all about sleeping, so having a TV or computer in there is a disadvantage.
Fresh, cool air from an open window works wonders, but make sure your room is quiet and dark. Get some thick curtains if there’s a lot of light coming in from outside and get some earplugs if it’s noisy.
Finally, make sure you have a comfortable bed to sleep on, one with good quality pillows and a duvet that is appropriate for your local climate. Deciding to invest in quality bedding is a decision that you’ll be thankful for making for years to come.
Have a Great Sleep!
We hope our infographic and guide will help ease your sleep woes, and help you get to sleep quickly.