Tossing and turning at night can be frustrating, but poor sleep isn’t just an inconvenience—it can also harm your health. If you’re tired of sleepless nights, science has uncovered several proven techniques that can help you fall asleep faster.
Trick Your Brain by Staying Awake
It sounds counterintuitive, but research suggests that actively trying to stay awake can actually make you sleepier. This psychological trick may help reduce performance anxiety about falling asleep.
Keep Your Bedroom Cool
A lower body temperature signals to your brain that it’s time for sleep. Experts recommend keeping your bedroom between 15-19°C (59-66°F) for optimal rest.
Wear Socks to Bed
Warm feet can improve circulation and help your body regulate its temperature more efficiently, leading to quicker sleep onset. A study found that warming feet before bed improved sleep quality.
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Try the 4-7-8 Breathing Technique
This simple breathing exercise—inhale for four seconds, hold for seven, exhale for eight—activates the parasympathetic nervous system, which helps the body relax and prepare for sleep.
Use Lavender for Relaxation
Lavender has been found to promote deep sleep and reduce stress. Whether in the form of essential oil, a pillow spray, or a diffuser, its calming scent can help you unwind.
Visualize a Peaceful Place
Instead of counting sheep, picture a tranquil setting like a quiet beach or a forest. A study from Oxford University found that people who imagined peaceful scenes fell asleep faster than those who focused on nothing.
Listen to Soothing Music
Soft, slow-tempo music (around 60-80 beats per minute) can encourage relaxation and help you drift off to sleep. Classical music and ambient sounds are particularly effective.
Also read: From Night Owl to Morning Person: How to Reset Your Body Clock
Avoid Screens Before Bed
The blue light from phones and tablets interferes with melatonin production, making it harder to fall asleep. Try switching to a book or meditation before bed instead.
Establish a Consistent Bedtime Routine
Going to bed and waking up at the same time each day helps regulate your internal clock, making it easier to fall asleep quickly each night.
Limit Late-Night Eating
Heavy meals before bed can disrupt digestion and make it harder to sleep. If you’re hungry, opt for a light snack like a banana or a handful of nuts.
This article is based on information from Illusteret Videnskab
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