We’ve all fallen asleep thousands of times, however some nights we lay in bed staring at the ceiling like we’ve forgotten how it looks like.In fact, clocking less than seven hours a night puts adults at risk for a slew of negative side effects, such as depression, heart disease, forgetfulness, delayed reaction time, and high blood pressure. Googling “tips for better sleep” doesn’t help much - we all know the boring basic set of rules: turn off the lights, take a warm bath, dont drink alcohol before bed et cetera, et cetera, yadda,yadda…
Sleep is much more interesting than just that. Dont get us wrong, the above points are still valid. However, if you are not getting the shuteye you should,here are 7 tips to help you fall asleep faster and stay like this longer .
Banish blue light :
The fact is - electronic devices emit normal white light which contains the energizing blue that makes it harder to fall asleep. But no worries, it doesnt mean you have to put your phone away an hour before going to sleep. Come on, who even does that? Instead, set your phone to the night shift (feature available with latest IOS update http://www.techinsider.io/iphone-night-shift-blue-light-affects-your-brain-and-body-2016-4 ), which automatically adjusts display to warmer, less blue lights. Or instal F.lux on your laptop (pssst - it’f free!)https://justgetflux.com/ Warmer lights make you relax and get your eyes feeling less stressed.However, it won’t really help you nod off if you keep scrolling through social media till middle of the night.
Breath in - breath out:
Have you ever heard of “4-7-8” method? It’s a sleep hack (http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122) which helps you to nod off in few minutes. First, exhale completely through your mouth. Close your mouth and inhale through nose for four seconds. Hold the breath for seven seconds and then exhale for eight. Repeat till fall asleep.
Sleep naked :
The “Naked and Free’’ mantra not only helps you save on pajamas, but it also improves the happiness and quality of sleep, not to mention getting laid more often :) Letting yourself free from the pajama-encase enables body temperature to decline naturally. Staying cool helps you fall asleep faster and stay away from insomnia.
Reflect on the day:
Think of everything what you did during the day. Start from the morning and work your way remembering the rest of the day, in all details. The mental effort of remembering makes your brain tired and thus, sleepy.
Better to be safe than hungry
If you are in bed already dreaming about eggs and bacon for breakfast, you will most likely spend few hours trying to fall asleep. Don’t torture yourself. A light meal with as little protein as possible an hour or two before bed wont harm your summer shape, but will trigger the brain to start producing serotonin, a calming neutransmitter.
Optimize your bedroom
Thick curtains? Check. Fresh air? Check. Clean sheets? Check. Optimizing your sleep environment is a necessity for a good quality sleep. Make sure your room is dark, cool and free from noise ( earplugs will come in handy if you have buzzy neighbors) .Also, your mattress. Believe it or not, lots of tussing and turning may be less about you and more about what you re lying on. If you still sleeping on the same mattress as a decade ago, It might be the time for upgrade. And by the way, we have just the one for you (link to mattress page)
Drink yourself to sleep
No, we are not talking about beer here. Although we know some who fall asleep already after the 2nd one, there is a healthier way to catch the shut-eye you actually deserve. Studies show that drinking cherry juice improves sleep because it’s a natural source of the sleep-wake cycle hormone melatonin and tryptophan. It doesn’t mean you have to gulp that liter of juice right before bed (and then run to toilet all night long), rather pour yourself a glass or two during the day.