Are you looking to get better sleep? These tips will help.
Reduce Your Caffeine Intake
Most people think of coffee once they hear caffeine, but the substance is not only found in coffee. Drinking a glass of coke or eating a piece of chocolate dessert means you have caffeine in your system. The best time to avoid caffeine is from around 2 pm, advice experts. The reason is that caffeine takes up to eight hours to stop affecting your body, which means that taking caffeine in the hours leading up to your bedtime will affect how fast you fall asleep and how well-rested the sleep is.
Sex Before Bed
Sex is a good way to release endorphins in your body, which will enable you to sleep better. If you are stressed when going to bed, you become anxious and uptight, so your sleep quality will be poor. Sleeplessness due to stress can cause irritability the next day. Sex is a good way to release stress and ensure that you get good quality sleep.
Drink Some Warm Milk
Drinking a glass of warm milk is a sure way to put your body to sleep. Although scientific studies show that the amount of tryptophan (an amino acid that induces sleep) in milk is too little to cause significant changes in sleep quality, drinking milk has a psychological effect. The research on the issue is still undergoing, but most people seem to sleep better after drinking some warm milk.
Try Counting Backward
Counting backward distracts your brain because you cannot think of anything else. The science behind it is that counting backward is complicated mathematically, so your brain has to focus solely on that. It is boring, so doing it for some time will eventually cause you to fall asleep.
Picture A Beautiful Setting
A study conducted on sleep quality in 2002 found that focusing on a calm and relaxing scene is a good way to fall asleep faster. It works better than trying to count backward according to both studies. Activities that distract the brain from anything stressful help enable the body to sleep faster.
Create A Sleep Schedule
A sleep schedule is one of the best ways to prevent insomnia. Going to bed and getting up at the same time every day is advantageous to the circadian rhythm. Maintaining the schedule even during weekends and holidays helps the body achieve consistency, which, in turn, promotes better sleep at night. At the time your body is supposed to go to sleep, you will feel tired enough that you will not have to struggle to go to sleep. Find which Ikea mattress to buy to get a great night’s sleep.
Mayo Clinic advises waking up and doing an activity that requires low energy if you cannot sleep. Staying in bed will cause more anxiety, while an activity such as reading a book will induce sleep faster.