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Getting enough sleep is crucial to make your brain and body function properly. Unfortunately, some people have difficulty falling asleep and staying asleep at night. In addition to affecting their brain and body, poor sleep can also affect other aspects of their lives.

  1. Sleep In Lower Temperatures

As you fall asleep, your body temperature will start to change. If your room is too hot, you might not be able to fall asleep. Setting your room’s temperature to 60 to 67 degrees Fahrenheit can help you get a good night’s sleep.

Getting a warm bath or shower can also help speed up the body’s temperature changes, signaling the brain to induce sleep. According to a literature review, taking a bath or shower before bed can improve various sleep parameters.

The concept of sleep efficiency refers to how much time you spend sleeping in a bed instead of lying awake. In a study, people who took a bath or shower before bed experienced positive effects. They reported that their sleep improved even if their activities lasted only a few minutes.

  1. 4-7-8 Breathing Method

Dr. Andrew Weil developed a powerful breathing technique known as the “4-7-8” method, which can help promote relaxation and calmness. This technique is based on the breathing patterns used in yoga and can be practiced anytime. It helps release tension and anxiety by relaxing the nervous system.

  1. Create A Schedule

People tend to find it easier to fall asleep when they set a schedule. The body’s circadian rhythm is a system that regulates the body’s internal clock. It dictates when the body feels alert and when it’s feeling tired. Setting a schedule that aligns with your body’s internal clock can help keep it in a normal state. 

It can also help you fall asleep and wake up simultaneously every day. Getting adequate sleep is recommended for adults, as it can help them feel more alert and have more energy to perform their duties. Try to wind down at least 30 minutes before bed for optimal sleep. This will allow your body and mind to relax before you fall asleep.

  1. Expose Yourself To Daylight and Dark

The presence of irregular light exposure can affect the internal clock of your body, which is responsible for regulating wakefulness and sleep. Exposure to bright light can wake your body and tell it to stay alert. Artificial light, such as e-readers, can also have this effect. At night, darkness can promote feelings of sleepiness. 

According to studies, the lack of melatonin, a sleep-promoting hormone, can be caused by the evening. You can expose your body to either artificial light or sunlight throughout the day. Blackout curtains can also be used to make your bedroom dark at night.

  1. Add Yoga, Meditation, And Mindfulness Into Your Life

People who are stressed are more prone to difficulty falling asleep. Various forms of meditation, yoga, and mindfulness can help relieve stress and improve sleep. Practicing yoga can help release tension and stress in the body. It can also help improve sleep quality and efficiency. 

Studies show that yoga can help people feel calmer and more relaxed. They can also help them maintain a focus on the present, which can help them fall asleep and wake up feeling refreshed.