Are you one of those who cannot get a good sleep at night? If yes, then this article is for you today, we will be listing some simple hacks, which may help turn your situation around. And yes, this will not anymore include a reminder for you to avoid caffeine-rich drinks such as coffee and tea.
10 – Electronics
The very first sleep hack we have for you is related to electronics and gadgets. No matter how tempting it is to just lie on bed and scroll down your favorite social media sites, we do not recommend you to do that. Do not use your electronics in bed because the light emitted by your phone, tablet and even television can suppress the production of melatonin, which is the hormone that aids you to sleep. In addition to this, they can also be huge distractions if you are already trying to fall asleep. If you really cannot help checking your phone right before you sleep, then adjust the brightness of your gadget.
09 – Bath
Take a warm bath before retiring to bed. This will help you feel more sleepy especially if you have already developed it as a night routine. The principle behind this is that when you take a warm bath, the temperature of the body is expected to rise. After your bath, your cold and welcoming room will help your body to cool down, which, in turn, will make you sleepy.
08 – Bedtime
Never underestimate the importance of developing a bedtime routine and sticking to it. Your natural body clock is very powerful so if you do not have a routine, it will also be way off. If you follow your schedule, you will be able to feel the huge difference in the quality of your sleep.
07 – Think Positive
Leave your stress behind. As much as possible, you should always think positive. It has already been proven that negative thoughts can directly affect your ability to sleep. If you are always thinking positive, then it will be easier for you to calm down and relax.
06 – Counting
Have you ever heard about counting to help you to fall asleep? Well, it is really effective. All you need to do is to focus on something specific; it does not have to be a sheep. It can be anything you want just as long as it will not distract you.
05 – Perfect Mattress
Do not forget to get the perfect mattress for your needs. Most people tend to forget just how important mattresses are. Some even settle for their old ones since a new one may be quite expensive. However, you have to remember to treat it as an investment. You should reward yourself with a good mattress since you will be using it for many years.
04 – Music
Listening to calming and soothing music may help you a lot. Find songs that will aid you to relax your mind for a bit. Your choices, of course, depend on your preference. If you are not into music, you can also try to download an app with white noise for subtle sounds.
03 – 4-7-8 Technique
Have you ever heard of the 4-7-8 technique? This is said to be effective in preparing your body to fall asleep. All you have to do is to inhale for 4 seconds and then hold your breath for the next 7 seconds. After that, exhale for 8 seconds and just repeat everything.
02 – Toes
According to research, leaving your feet without a blanket, socks or cover may help you to doze off. This has to do with the cool temperatures of your toes.
01 – Drink
Drinking something warm will also help you achieve a good night sleep. Again, your choice of drink will depend on your preference just make sure that it is not caffeinated. Some of the most popular choices are milk and decaffeinated tea.
Achieving a restful and revitalizing sleep is possible if you just follow the tips that we have listed above. You may not see the effects right away, but just be patient and wait for a little while. If they still do not work for you and your health is already affected, then you should consider going to the doctor to seek professional help.