Did you know that sleep is more under your control than you think? It turns out, there is a mental component to achieving satisfying sleep. So, we can say that the key to better sleep can be found right in your head. Experts say that insomnia is often a problem of bad sleeping and lifestyle habits. So by taking control and making an effort to improve your lifestyle habits, and tune your pre-sleep behavior, you may be able to reach the dreamland much faster than before. Here are some psychology-based sleeping tips that should help you fall asleep faster and have a better night’s rest.
Use Your Bed Only For Sleep
Your bedroom should be your sleeping sanctuary. If you use it for anything else, such as eating or watching movies, this room can quickly become a source of anxiety. So how is that possible? By associating the room with wakefulness more than with sleep, over time, your brain will make you feel more awake every time you enter your bedroom, even when you are very sleepy.
To avoid this problem, you have to train your brain and make sure it associates your bedroom only with sleep, and never with wakefulness. To achieve this, make sure you get a comfortable mattress, and that your bedroom is always quiet, dark and reasonably cool. Mattress Buying Guides can help you select the most comfortable model that will optimize your bedroom environment.
Don’t Try So Hard
This may sound counterintuitive, but if you try too hard to fall asleep, you will further stress yourself and actually reduce your chances of meeting the Sandman. In order to fall asleep, it is crucial to allow your body and mind to unwind. A pre-sleep ritual is a great thing not only for children but also for adults. If you work a lot or are currently experiencing a lot of stress on a daily basis, you have to shift your sleeping goals from “trying to sleep” to “allowing sleep to happen”. Allow sleep to happen by adopting healthy sleeping habits such as spending an hour before bed to de-stress. A warm bubble bath, gentle stretching, and a good book can help you unwind before going to sleep.
If you can’t fall asleep, never look at the clock because it will further disturb you. Make sure your sleep environment is cozy and comfortable as much as possible. You don’t have to follow any science tips here (such as sleeping in a room with a temperature between 65 and 72 degrees). You have to make sure you are mentally comfortable.
Try Muscle Relaxation
If your muscles are tense, you can tell them to chill out by doing light muscle relaxation exercises. For example, while lying in bed, repeatedly tense your toes, and imagine how the pent-up tension is released through and out your body. Lie on your back and close your eyes. Sense your toes and put them towards your face all at once. Count to ten and relax. Repeat this exercise around ten times.
Eat Right and Exercise
Exercising can help you sleep better. So, if you are having troubles meeting the Sandman exercising three times a week should help you improve sleep quality and duration. However, don’t exercise close to bedtime because you will warm your body up and prevent yourself from falling asleep.
Eating right is important, too. Eating a lot of junk food and food that contains saturated fat can mess up with your sleep-wake cycle. Also, you shouldn’t eat 3 or 4 hours before going to bed because digestion can disturb your sleep. Obviously, caffeine past late afternoon should be avoided at all cost in any form because it can severely slash your sleep.
Lastly, it is important to think positively. By staying positive, you will basically use a placebo and help your brain to fall asleep faster. Just relax and think about something positive, such as imagining waking up in the morning all new and refreshed.
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