A sleepless night can have serious repercussions: it can compromise work, concentration and interactions with other people. This article will give you short- and long-term solutions to help you fall asleep and rest.
Steps
Part 1 of 3: Immediate Solutions
Step 1. Make sure the bedroom is completely dark
Light hinders the production of melatonin, a hormone that the brain puts into circulation to promote sleep. Eliminating as many light sources as possible can promote an increase in melatonin production and thus help you fall asleep.
- Lower the roller shutters or close the curtains to block the entry of street lights.
- If there is still too much light, try wearing a sleep mask (or, if you don't have one, wrap a shirt over your eyes).
Step 2. Keep the chamber cool, at a temperature between 16 and 19 ° C
As with hibernating animals, our body temperature drops when we fall asleep. A cold environment can allow the body to more easily enter an optimal state for falling asleep.
- If you can adjust the temperature, make sure your thermostat is set for the night to create a cool, comfortable environment.
- If you don't have air conditioning or if you can't regulate the temperature in your room by sharing the house you live in, try opening a window slightly or turning on a fan to cool the room if it's too hot. If you feel cold, you can use a hot water bottle, heating pad, or a few extra blankets to warm up.
Step 3. Eliminate noise pollution
Traffic, noisy neighbors, partner snoring, and dog barking are just a few examples of what you can't control that might keep you awake. Combat the annoyance of noises by using a pair of earplugs or by covering them with more soothing sounds.
- Turn on a fan, CD player, or tune the radio to create white noise - a monotonous, constant buzz that can effectively mask brain and sleep disturbing noises.
- If you don't have a fan or a CD player, there are many mobile apps that you can download to play the sound of a waterfall, storm or ocean waves as if it were a lullaby.
Step 4. Practice breathing techniques that promote relaxation
A quick and easy way to calm your body and relieve anxiety is to breathe deeply.
Inhale deeply through the nose and exhale through the mouth
Step 5. Write down everything that bothers you
If you have obsessive, recurring or anxious thoughts, arm yourself with a pen and paper and try to describe them.
Step 6. Eat something light, like a slice of bread
Eating before bed can have various effects on people, but if hunger pangs keep you awake, it's probably best to grab a snack.
- Foods that contain carbohydrates and tryptophan, such as wholemeal bread, turkey, and bananas, can help you fall asleep.
- Stick to light foods. Spicy or acidic foods can be indigestible, while hearty, high-fat foods can take longer to break down. In these cases, the work the body has to do to digest them could hinder sleep.
- Stay away from sugar-rich desserts or caffeine, as they stimulate the body and keep you awake.
Part 2 of 3: Long-Term Solutions
Step 1. Set and respect times to go to bed and wake up
By integrating them into your daily routine, you can effectively train your body and avoid spending all night rolling over and over in bed.
- Go to sleep at the same time every night. Choose a time when you normally start to feel tired.
- Wake up at the same time every morning. Even if you try to get more sleep over the weekend, this habit can ruin your schedule and make it difficult for you when you want to fall asleep at the scheduled time.
Step 2. Exercise regularly
It only takes 20-30 minutes of exercise a day to see a change in your sleeping habits. While a more intense workout can help, anything that gets you moving is a great place to start.
- Choose the right time to train. If you go for a run right before bedtime, chances are you will be too agitated to fall asleep. Relax for a couple of hours before trying to fall asleep.
- If you're short on time, try splitting your physical activity across the day. Choosing to go up and down stairs instead of taking the elevator can also be a quick form of training.
Step 3. Use the bed only for sleep or sex
While it is comfortable and pleasant to lie on your bed to watch some movies on your laptop, this habit can be confusing. It is preferable to teach the body to relax as soon as you go to bed.
If you want to indulge in something soothing before bed, like reading a book or knitting, try doing it in another room with soft light
Part 3 of 3: Things to Avoid
Step 1. Avoid strong lights, especially from the television, computer and mobile phone screen
It seems like a natural solution: you are trying to relax, so you turn your back to the TV and on the other side, finding the phone charging on the bedside table, take a last look on the social networks to see if there is any news. Light stimulates the brain, preventing it from lying down and falling asleep.
- To wake up in the morning, use an alarm clock instead of a phone. Keep your cell phone away.
- Don't put the TV and computer in your bedroom, but in another room.
Step 2. Avoid taking caffeine after 2pm
The effects it produces can last for hours after consumption. So, don't give up on your morning coffee, but try not to overdo it throughout the day.
Try drinking decaf milk or tea in the afternoon and evening instead of coffee or soda
Step 3. Stop smoking
Nicotine is not only a stimulant and keeps you awake, but it could also disrupt sleep by causing you to experience withdrawal symptoms in a strong and disruptive way while you are sleeping.
