Almost everybody has something that they are stressed about, whether it be family, work, or school. These problems can follow you all day until it is time to go to bed and affect your ability to fall asleep at night — which can make the following day a nightmare.
The Sleep Foundation states that approximately 30 per cent of the general population complains about having some sort of insomnia, whether it be acute or chronic. About 10 per cent of the general population states to have some problems with daily activities due to their lack of sleep the night before.
It is crucial for the average adult to try to get a good 8 hours of sleep at night so they can perform well at whatever the day has in store for them. If you have problems falling asleep at night, here are some tricks that may help you out.
1. Try The 4-7-8 Breathing Exercise
The 4-7-8 Breathing Exercise claims to help people fall asleep within 60 seconds. It is an Indian method that is supposed to help calm your breathing and relax your body very quickly.
2. Cool things down
If you usually sleep in a warmer environment, you should consider cooling down your sleeping environment. According to some studies, the best temperature for sleep is anywhere between 60 to 68 degrees Fahrenheit (16 to 20 degrees Celsius). The best way to reduce your core temperature is to turn the heat down and place a warm water bottle at your feet.
3. Ditch the electronics
Like many people, you probably keep your smart phone, tablet, or maybe even laptop by your bedside at night, and that is likely a huge factor in why you may have trouble sleeping at night. According to the Washington Post, blue lights emitted from electronics can prevent the release of melatonin — a hormone that reduces alertness — and make it hard for you to fall asleep quickly and stay asleep.
4. Rethink your pillow placement
Sometimes something as simple as moving your pillow can help you sleep better. While it is mostly up to personal preference, sources say that moving your pillow under your stomach or in between your legs can have benefits to sleeping more soundly.
5. Create an evening routine
Just like people have a routine in the morning, it is important to have one before bedtime. It could be possible that your sleep problem stems from not having an evening routine. It’s understandable that people are so busy these days that the mere idea of this may never come to mind, but it can be very beneficial. Find whatever it is that helps you to unwind at the end of a long day, and make it a habit to do that every night before bed.
While there are loads of other health benefits to exercising, better sleep is a good enough reason in itself to try this one out. Studies show that exercising in the mornings can help promote better sleep at night.
7. Adjust your sleeping position
There are pro’s and con’s to each sleeping position, but if you can determine what problems you have when sleeping, you can make the adjustments for a better night’s sleep.
8. Learn from the best
There is no doubt that everyone sleeps on a different schedule. Some people like to sleep for at least 8 hours, while some people feel that they function a lot better on less. Taking a look back through history at some of the most famous and successful people and their sleep schedules may help you to find a schedule that works well for you.