Sleeping at night can be difficult with our phones glued to our faces. It is why people seek the assistance of some unorthodox methods to fall asleep. Even after carrying out all those methods, we cannot seem to sleep.
However, today we will bring you some effective ways to help you fall asleep on time. So follow them whenever you want to sleep on time.
Lower the Temperature
Your body temperature tends to change whenever you go to bed. When you lie down to rest, your body tends to cool down, and as you wake up, it increases.
If your room is warm, you will probably have difficulty falling asleep. A good thing would be to lower your room’s thermostat or to cover yourself with a blanket as you sleep. A colder temperature is why you find it so difficult to wake up from your bed in winter mornings.
Another tip is to take a hot shower before you go to bed because as the cooling effect takes place, your body temperature will cool down, and that will send signals to your brain to induce sleep.
One research shows that taking a hot shower before heading to bed can help improve sleep parameters such as sleep efficiency and quality.
Apply the 4-7-8 Method
The 4-7-8 method is an effective breathing method that induces calmness and relaxation in the body. It also helps you calm yourself down before you head to bed.
This method is based on techniques that help you control your breath, which you learned from yoga. The breathing pattern helps relax your nervous system, and you can practice it whenever you feel stressed.
Here are the steps for this method:
- Place the tip of your tongue behind the upper area of your front teeth
- Exhale through your mouth while making a “whoosh” sound
- Close your mouth while inhaling through your nose and counting in your head till 4
- Hold your breath and count in your head till 7
- Open your mouth and exhale all the air while making another “whoosh” sound and counting to 8
- Now repeat this cycle about three more times or until you feel relaxed
Make a Schedule
Having a sleep schedule allows them to sleep more easily. Even if they try to stay awake longer than usual, they cannot do so.
A circadian rhythm is your body’s internal clock. Your internal biological clock signals your body to feel active during the day, but as soon as it is night, your body becomes tired, and you feel sleepy.
Having a schedule helps you build punctuality in your routine. When you go to bed on time, it will also allow you to have 7 to 9 hours of sleep every night, which is required for every adult.
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Don’t Be Glued to Your Clock
Waking up in the middle of the night to glance at the clock is common practice. However, if the time is what you do not want it to be, it can ruin your entire sleep.
People who end up waking in the middle of the night tend to keep looking at the clock and obsess over the fact that they aren’t able to fall asleep.
Watching the clock is common in people who have insomnia. It is the kind of insomnia that induces anxiety as well. Something that makes matters worse is waking up daily during the middle of the night without going back to bed. If it happens enough, your body develops a bad routine this way.
The solution here is to remove your clock from your room. If you need to see the time, turn your clock and avoid watching it whenever you wake up in the middle of the night.
The following ways will help you greatly in improving your sleep routine. However, an important thing to note is that these will take time to become a part of your routine. It will take a few weeks to become habitual to them, but once they become a part of your routine, you will find yourself sleeping and waking up on time.