4. Turn Off Electronics (Gadgets, Lights, Sounds)

While some find this weird there are many who find it difficult to sleep when the light is off, but the ideal way is to turn off all lights if possible, especially at night. Late-night use of electronics is detrimental to sleep. You may find it much more difficult to get to sleep and stay asleep if you engage in activities like watching TV, playing video games, using a cell phone, and accessing social media.

This is partially due to the blue light that electronic devices emit, which has been shown to decrease melatonin. Additionally, using these gadgets keeps your mind active and focused.

It is advised that you turn off all electronics, put computers and mobile devices away, and create a distraction-free environment. If you take care of your sleep hygiene, you’ll be able to fall asleep much more quickly. If you must use your gadgets after dark, at the very least think about filtering the blue light with eyewear or a screen filter. Online retailers sell blue light-blocking eyewear and screen filters.

5. Lower The Temperature (The Cooler The Better)

As you snooze, your body temperature changes. When you lie down, your body cools; when you stand up, it warms. You can have trouble falling asleep if your room is too warm. It might be beneficial to set your thermostat to a cold setting of 60-67°F (15.6-19.4°C) (4).

Find the temperature that is most comfortable for you because everyone has different tastes.

The body’s temperature variations may be sped up by taking a warm bath or shower. Afterwards, as your body cools down, your brain may receive a signal to sleep (5).

According to one literature study, taking a hot bath or shower before bed can enhance the efficiency and quality of your sleep.

The amount of time you spend sleeping in bed as opposed to lying awake is referred to as sleep efficiency.

One to two hours prior to the night, people who took baths or showers that were between 104°F and 108.5°F (40.0°C and 42.5°C) reported beneficial outcomes.

Even with little showers or baths of only ten minutes, they reported improvements in their sleep. Although more study is required, these results are encouraging.

7. Watch Your Eating Habit/Diet

It seems that what you eat before bed may have an impact on how well you sleep. For instance, studies suggest that eating meals high in carbohydrates may make it harder to get a decent night’s sleep.

Even if a high-carb diet can help you nod off more quickly, it won’t result in deep sleep, according to a review of studies. Instead, fatty meals might encourage longer, deeper slumber.

In fact, a number of earlier and more recent studies concur that compared to a low-carb/high-fat diet, a high-carb/low-fat diet dramatically reduced the quality of sleep.

When the high-carb/low-fat and low-carb/high-fat diets had the same number of calories, this was still true.

In order to give your body enough time to digest a high-carb dinner, you should eat it at least 4 hours before going to bed.

8. Try Reading/Writing Before Before Bed

Some people struggle to fall asleep because their minds are always racing. According to research, this might cause stress and anxiety, which can lead to unfavourable feelings and interfere with sleep.

You can relax your mind and get a better night’s sleep by journaling and concentrating on good ideas.

Writing down good things that happened during the day or could happen in the future can make you feel grateful and happy, reduce the impact of stressful things, and help you unwind more before night.

In fact, a study involving 41 college students discovered that keeping a journal lowered stress and worry before night, increased sleep time, and enhanced sleep quality.

Set aside 15 minutes every night to write about your day to practice this method. It’s crucial to pay attention to both your current feelings and the good things that happened today.

According to a different study, making a to-do list for even five minutes can help young adults fall asleep faster than journaling.

Reading could be a relaxing pastime you undertake before going to bed. It appears that reading before bed may encourage longer sleep, at least for children (

It’s crucial to comprehend the differences between reading from an electronic book and a conventional paper book.

Blue light from electronic books inhibits the release of melatonin. You have a harder time falling asleep and feel fatigued the next day when your melatonin levels are low (70Trusted Source, 71Trusted Source).

Therefore, it is advised that you read from a real book to unwind and enhance your sleep.

9. Reduce Caffeine & Drink A Soothing Beverage

People frequently consume caffeine to combat weariness and increase attentiveness. It can be found in such meals and drinks as: beverages with chocolate, coffee, and sodas

This stimulant may have detrimental effects on the quantity and quality of your sleep. Although everyone reacts to coffee differently, it’s advised that you avoid it at least 6 hours before going to bed

You might instead sip on a calming tea like chamomile tea. It has been demonstrated to support relaxation and sleep. The herbal teas passionflower and magnolia are further sleep-promoting options.

10. Visualize Happy Moments

Imagine yourself in a peaceful, joyful environment rather than fretting and thinking about stressful things as you lie in bed. In one insomnia study, after being told to apply an imagery distraction, individuals were able to fall asleep more quickly.

This method assisted them in keeping their minds occupied with positive ideas during the period before sleep rather than worrying and worrying.

Your mind can be distracted from the worries that keep you awake at night by visualizing and focusing on a quiet, relaxing atmosphere.

Conclusion

This will work for mild cases of sleeplessness ie cases that have not yet gotten critical such as insomnia or severe restlessness. This would be discussed in another article referring to medical research and methods. But, for those that just find it hard to sleep due to these forces around as discussed above this article will help you.

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