Tips for falling asleep:
A great tip for falling asleep quickly and easily is to make your bedroom a place of comfort and relaxation: improve comfort and reduce distractions.
Having a quality mattress and pillow is key to making sure you are comfortable enough to relax. The mattress also ensures, along with your pillow, that your spine receives adequate support to prevent aches and pains.
Choose quality bed linen: your sheets and blankets play a major role in making your bed feel welcoming. Look for linens that are comfortable, pleasant to the touch and that will help maintain a comfortable temperature during the night.
Avoid bright lights: Too much light exposure can disrupt your sleep and circadian rhythm.
Peace & Tranquility: reducing noise pollution is an important element in building an environment conducive to sleep. If you cannot eliminate nearby sources of noise, consider masking them with the regular sound of a fan, for example; earplugs or headphones are another option.
Adjust to the ideal temperature: if you don't want to be bothered by the cold or the heat! The ideal temperature can vary from person to person, but most research supports that sleep is better in a cooler room (around 17/18 degrees).
Add a sweet scent: A light scent that soothes you can help you fall asleep. Essential oils with natural aromas, such as lavender, bring a soothing and fresh smell to your room.
Improve your sleep cycle:
Controlling your daily sleep pattern is an important point for better sleep. Here are some steps to follow.
Wake up at a fixed time: It's almost impossible for your body to get used to a healthy sleep routine if you constantly wake up at different times. Choose a wake-up time and stick to it, even on weekends if possible.
Manage your sleep time: If you want to make sure you get enough sleep each night, you need to work bedtime into your schedule. Given your fixed wake-up time, work backwards and identify a target bedtime. If possible, give yourself more time before bed to relax and prepare for sleep.
Beware of naps: If you take a nap too long or too late in the day, it can disrupt your sleep schedule and prevent you from falling asleep when you want to. The best time to take a nap is shortly after lunch in the early afternoon, and it should not exceed 20 minutes.
Change schedules smoothly: When you need to change your night's sleep, it's best to make adjustments little by little and over time with a maximum difference of 1-2 hours per night. This allows your body to get used to the changes so that sticking to your new schedule is more sustainable.
Create your bedtime routine:
If you have trouble falling asleep, the problem often stems from the time before bedtime. In fact, the period before bedtime plays a crucial role in helping you fall asleep quickly and effortlessly. Bad habits before bedtime are a major contributor to insomnia and other sleep problems. Changing these habits can take time, but the effort can pay off in making you more relaxed and ready to fall asleep by bedtime.
As much as possible, try to create a consistent routine that you follow each night, as this helps reinforce healthy habits and signals to the mind and body that bedtime is approaching. As part of this routine, incorporate these three tips:
Relax at least 30 minutes before: it is much easier to doze off smoothly if you are relaxed. Silent reading, gentle stretching, listening to soothing music, or relaxation exercises are examples to get you in the right frame of mind.
Dim the lights: Avoiding bright light can help you get through bedtime and contribute to your body's production of melatonin, a hormone that promotes sleep.
Disconnect: Tablets, cell phones, and laptops can keep your brain wired, making it hard to really relax. The blue light from these devices can also slow down your natural production of melatonin. As much as possible, try to disconnect for 30 minutes or more before going to bed.
Promote daytime sleep:
A good night's sleep can be prepared throughout the day thanks to a few habits and tips to follow: