Falling asleep isn’t always easy; we spend almost one third of our lives asleep, and yet many of us still struggle. Luckily, experts at Meditopia have revealed five hacks to can help you transition into sleep, while also improving your sleep quality.
Coffee and sleep
If you’re a coffee person and are having difficulty falling asleep, you may have been drinking too much caffeine during the day. Try not to drink more than 2 cups, especially later in the day. Try drinking water instead, getting some fresh air, or doing some stretches rather than refilling your coffee cup. Caffeine can disrupt your sleep cycle, making it harder for you to fall asleep.
Blue light and sleep
Many of us want to watch something on TV or spend some time scrolling through social media in the evening. However, research shows that devices that emit blue light aren’t good for our eyes or our sleep. A study found that individuals who use blue light filtering lenses compared to regular lenses two hours before sleep show fewer symptoms of insomnia and have better sleep quality.
In light of these findings, it’s best for you not to look at your phone, computer, or television at least one hour before bed. Instead, you can try listening to the radio, or a podcast, or a sleep story.
There are lots of alternatives, but if you need to use screens, it’s best to turn on the night screen mode in order to help filter the blue light.
Sleep environment
Technological devices carry lots of stimuli, which can make us anxious. It’s better to limit those stimuli as it gets closer to bedtime to give your mind time to relax after a long day. Try dimming the lights during the evening, or putting on a chilled melody in the background. You can also read a book while sipping chamomile tea or warm milk. Find something that relaxes you and make it part of your evening routine.
Sleep hygeine
Take a warm shower, allowing your body to release the tension with the help of some hot water. Change your sheets and pajamas. Clean fabric with a soft smell can help create a good environment for a restful sleep.
Put a few drops of soothing and relaxing lavender oil on your pillow. You can massage your head, neck, hands, or shoulders with lavender oil as well, letting the smell calm you down.
Open your window for a little while to allow fresh air to circulate into your room.
Ease your mind into sleep
Now that you feel clean, calm, and rested, you may notice your mind wandering among thoughts, plans, hypothetical arguments, and so on. You’re not alone, as that’s something many of us experience. One thing that can help with this is meditation. There are lots of sleep meditations online to guide you on your way to a peaceful, rest-filled sleep. Alternatively, try listening to calming music or sleep stories.
Another way to relax is by trying some low-impact stretching. Our bodies and minds are interconnected, which is why moving your body if you feel tired or anxious can be helpful. You can try moving your head gently side to side, rolling your shoulders while taking deep breaths, and stretching your hamstrings and hips by reaching for your toes in bed.
Breathing exercises go hand in hand with stretching. Breathing connects your body and mind, helping you to stay present. With each breath, let go of intrusive thoughts and allow your body to get heavier on your bed.
Sleeping is essential to our daily routines, and it’s important to find something that helps you. Last but not least, don’t hesitate to seek out professional help for your sleep struggles. You can visit your doctor or see a therapist about any difficulties you’re having.
