Many busy people have trouble falling asleep. At the same time, some of them find themselves unable to sleep calmly and often wake up during the night. Anxiety while sleeping is also very common among people that experience stress on a daily basis.
But there are some things that could help you fall asleep easily and then have a calm night without waking up unnecessarily.
Control The Conditions You Sleep In
The conditions you sleep in are important as they influence the way your body feels. If your room is too hot or too cold, you might not be able to fall asleep properly. Open a window or turn on a heater to regulate the temperature.
Your body position is also important. If you are lying in a way that doesn't feel comfortable, you will not be able to fall asleep. Check your mattress and pillow, because the curve of your neck and back might be affecting your sleep. In addition to that, experiment with sleeping on your back, side, or stomach. It all comes down to personal preferences, so you have to find when you feel more comfortable.
Get On A Schedule
By setting a certain schedule, you are teaching your body to fall asleep and wake up at a certain time. The circadian rhythm, a regulatory system in your body, makes you feel sleepy or alert depending on the time of the day, so if you set it up properly, you will be able to control your state of body and mind.
A great way to get on a schedule is by planning your day with the help of such a planner as AnyTime Organizer. Make sure to get from 7 to 9 hours of sleep as this is known to be an optimal amount for adults. Don't forget to have around 30 minutes of getting ready for sleep in order to make your body and mind relax.
Watch What & When You Eat
The amount and type of food you eat as well as when you have your meal can influence how fast you fall asleep and how well you sleep afterward. In order to decide what's best to have for dinner, here are some food facts:
- A high-carb diet will make you fall asleep faster, but it will not be restful sleep.
- A high-fat meal will make your sleep deeper and more restful.
- A low-carb/high-fat diet can significantly improve the quality of sleep as opposed to a high-carb/low-fat diet.
- A high-carb meal should be eaten at least four hours before sleep in order for you to have time to digest it.
Listen To Relaxing Music
Music does wonders to those who are experiencing problems with sleep. Moreover, it can even improve such bad cases as insomnia. By listening to sedative music or Buddhist music, you can make your sleep deeper.
You can use Spotify to listen to music right before going to bed. Listening to soothing music for 30 to 45 minutes before and during bedtime can improve the quality of your sleep, but if music is not available to you, you can simply block out different sounds and noise.
Aromatherapy, also called essential oil therapy, is a healing treatment that uses natural plant extracts to improve the health of the body, mind, and spirit. It is often used by those who have trouble falling asleep.
Aromatherapy helps with relaxation which in turn makes you fall asleep faster. Lavender and damask rose are both popular scents with positive effects on sleep. You can use an essential oil diffuser to fill your room with the scent every time before you go to bed.
Give The Tasks To Others
One of the easiest ways to feel calmer when you are a busy person is to be confident that you didn't forget to do anything. Of course, we don't always have enough time for this, so instead of doing everything yourself, you could give some of your tasks to others.
For example, you need to translate some documents. You can hire a professional from an online translation service like The Word Point to do this instead of you. This way, your mind will relax and allow you to fall asleep faster.
Turn Off Electronics
Using various electronic devices and gadgets has been proven to influence the way you sleep. In fact, it makes it harder for you to fall and stay asleep.
Try to limit such things as watching TV, playing video games, using a mobile phone, and networking. When you go to sleep, turn all of these off and maybe even unplug them in order not to have any distractions around you.
Physical activity and in particular exercise can significantly increase the duration and quality of your sleep. It boosts the production of serotonin in the brain and decreases levels of cortisol also known as the stress hormone.
If you are a busy person, set up an exercising schedule for yourself with the help of Runtastic or a similar fitness app. It is important not to exercise too much because this can lead to poor sleep, so try to maintain a healthy balance. In addition to that, exercising early in the morning is healthier than doing so later during the day, so keep that in mind when planning your exercise.
Change Your Caffeine To An Alternative
Caffeine is known for its ability to fight fatigue and make you alert, but its effects can be disastrous for your sleep. By the way, caffeine is found not only in coffee but also in chocolate, sodas, and energy drinks.
In order to get a good night's sleep, refrain from consuming caffeine at least six hours before sleep. You can substitute it with an alternative such as chamomile tea that promotes sleep and relaxation.
Experiment With Different Sleeping Techniques
Lastly, experiment with different techniques related to sleep. For example, you could avoid taking naps during the day. There is a good breathing technique called the "4-7-8 Breathing Method" which promotes calmness and relaxation and relaxes your nervous system. You can try it yourself by following these steps:
- Place the tip of your tongue behind the upper front teeth.
- Exhale completely through your mouth while making a whoosh sound.
- Close your mouth. While mentally counting to four, inhale through your nose.
- While mentally counting to seven, hold your breath.
- Open your mouth. While mentally counting to eight and making a whoosh sound, exhale completely.
- Repeat the cycle at least three more times.
Following these simple tips can help you fall asleep easier and sleep calmer in general. If they don't help, you need to see a one of our board-certified sleep specialists. Don't postpone contacting Alaska Sleep Clinic any longer.