5 Simple Tips & Tricks For A Better Night's Sleep
Getting enough sleep is crucial, because it not only helps you relax and feel well-rested, but it also ensures that you function properly in your day-to-day life. In today's often stressful climate, however, more and more people find it increasingly difficult to both fall asleep and stay asleep without issue. When we have so many things on our mind, it can be tough, if not impossible, to enter the restful world of dreams. However, a lack of sleep — and furthermore a lack of good and restful sleep — has a negative effect on the body, particularly the brain, which can affect performance, memory, and mood in the long run. If you're sick and tired of always being tired, the following 5 sleeping tips are just what you need to help you enter slumberland.
1. Try The 4-7-8 Method
The concept behind this method is based on the teachings of yoga, namely breathing exercises. As the oxygen supply in the blood increases, the pulse slows down, which immeadiately relaxes you so that you fall asleep within a few seconds. It's important to regularly exercise this method over a longer period of time, so be sure to stick with it! After only a few weeks, it will become routine for your body, and soon nothing will stand in your way of a restful night of sleep.
Place the tip of your tongue behind your upper teeth and leave it there for the duration of the exercise. Close your mouth and inhale through your nose for 4 seconds. Hold your breath and count to 7. Then exhale through your mouth again while counting to 8, all while keeping your tongue in place against your upper teeth. Repeat this exercise 4 times, both before going to bed and when you wake up in the morning. After about 8 weeks, you can increase it to 8 repetitions. This method is also helpful in stressful situations or when dealing with anxiety.
2. Turn Off All Electronics
Using electronic devices such as tablets, cell phones, or televisions late at night is bad for your sleep. The blue light emitted from the screens makes it harder to fall asleep and stay asleep. Turn off all electronic devices 2 hours before you go to sleep, for a quieter, distraction-free atmosphere. This will make it so much easier for you to fall asleep.
3. Lower The Room Temperature
As you sleep, your body temperature drops, so it may be difficult for you to fall asleep and sleep the whole night through in a room that's too warm. To fool your body and signal that it's bedtime, try taking a warm bath about 1 hour before you plan on going to sleep. Once your body has cooled down, it will tell your brain that it's time for bed.
4. Darken The Room
Even today, light significantly influences our inner clock and thus affects the sleep-wake rhythm. Darkness automatically causes a feeling of tiredness in the body, because when it's dark, the body produces more melatonin, an important hormone for sleep. Therefore, start dimming the light 30 minutes before going to sleep. Use blackout curtains to turn your room into a light-free zone, and if that doesn't work, spring for an eye mask.
5. Adjust Your Sleeping Position
A good night's sleep can also depend on the right sleeping position. The common belief used to be that people who slept on their backs got the best quality of sleep. However, recent research has found that sleeping on your back often blocks the airways, which can result in snoring or sleep apnea. Meanwhile, sleeping on your side promotes good sleep and should be your go-to sleeping position. But then again, everyone is different and has their own individual preferences, which can also play a role in which position works best.
After you've mastered these 5 sleeping hacks, nothing can stand in your way of a good night's rest. Sweet dreams!