4 Fast-Track Tips For a Perfect Night’s Sleep
Many of us place our happiness in the big things — a vacation, a new car — but the seemingly small things also play a big role in how we feel. Take sleep, for example. It’s much easier to be in a joyful mood when you have a solid 6 – 8 hours of uninterrupted sleep under your belt.
Alas, it appears those perfect nights’ sleep are becoming increasingly difficult to come by, with more people than ever struggling to fall and remain asleep through the night. That doesn’t just lead to a grumpier society, but also an unhealthier one. Poor sleep increases the risk of developing a wide range of serious health issues, including heart disease, dementia, and type 2 diabetes.
The good news is that poor sleepers aren’t destined to a lifetime of tossing and turning. There are plenty of things you can do to make falling asleep easier, and what’s more, many of them are fast-acting. You don’t need to wait for months to feel the effects. Take the tips outlined below on board, and you could be sleeping better within a week.
Use Your Body/Mind During The Day
Your body and mind will be less likely to fall asleep if, well, they’re not tired. Using your body and mind throughout the day can ensure that they’re both ready to drift away once nighttime rolls around. Just be sure that you exercise/engage in mental challenges during the day — doing so too close to bedtime (say, after 6 pm) can make falling asleep harder.
Create a Restful Sleeping Environment
Some people have the luxury of being able to fall asleep under any conditions. But that’s not the case for most people, who instead need to be in a sleep-conducive environment in order to drift away. So take another look at your sleep setup: is it as sleep-friendly as it could be? You’ll find it much easier to fall asleep if you have a comfortable bed, a quality eye mask, and earplugs. Also be mindful of the temperature — it’s more difficult to fall asleep if the room is too hot/too cold.
Sleep-Friendly Pre-Bed Routines
Many people assume that they should fall asleep as soon as they get into bed. But in many cases, falling asleep (or not) is determined by what you do before you get into bed. If you’re watching a horror movie before bedtime, then you can’t be all that surprised if you don’t fall immediately into the land of nod! Engaging in relaxing pre-sleep activities, such as meditating, reading, and drinking calming tea, can all help to create the right physiological space for a good night’s rest. Oh, and be sure to stay away from your smartphone in the hour before bed. Your device is good for many things, but not falling asleep.
Sleeping Hacks
Still struggling to fall asleep? Try one of the many “sleeping hacks” available. Slowly counting backwards from one hundred can be highly effective, for instance — you’ll likely find you’re asleep before you hit seventy.
