We all sleep and we all dream.
Some nights it is easier to fall asleep. Other nights it’s a battle.
After having some trouble with sleeping these past couple of weeks. I decided to do some research.
Since a lot of people wear sweat shorts to bed I thought, why not share this information with you? Hoping that you will find it as useful as I have.
After doing all of my research I came up with 70 different ways to help you fall asleep quicker and stay asleep longer.
Hopefully this info will having you sleeping like a champ.
1. Keep your room cool: Your body temperature drops as your sleep. Make your room cooler. And jump start you body’s cooling process. Thus making falling asleep easier.Studies show the ideal temperature is between 60-67 degrees.
2. Remove all electronics: Get in the habit of associating your bedroom with sleep and not watching TV, playing video games, checking social media, or reading.
3. Eliminate noise: According to The National Sleep Foundation your brain registers and processes sounds while your sleeping. Noise can jolt you from deep sleep. Causing you to wake up, shift, move, or change stages of sleep. Use earplugs, noise cancelers, or simple white noise to block out unwanted sounds.
4. Limit caffeine: We all know caffeine is a stimulant. Caffeine can also block sleep inducing chemicals and increases adrenaline production. The National Sleep Foundationrecommends that you stop drinking caffeinated drinks by 2 pm, because caffeine can take up to 6 hours to clear your body system.
5. Limit naps: Try not to nap. Sleeping during the day can throw off your circadian clock making it difficult to sleep at night. If you are exhausted and really need to nap, limit it to 20 minutes and not a second longer
6.Beverages: Minerals in drinks can help you sleep. More importantly drinks fit right into a bedtime routine. Drinking a warm glass of milk every night before bed will condition your body and mind to associate warm milk with sleeping. Therefore you will feel sleepy not only from the calcium and tryptophan in warm milk, but also from the nightly routine.
7. Write: Writing in a journal will help you let out your emotions and frustrations. Getting negative emotions and frustrations out of your system will help your mind relax.
8. Warm bath: A warm bath for 20 or 30 minutes will raise your body temperature a degree or two. Joyce Walsleben PhD, from New York School of Medicine states, “If you raise your (body) temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep,” Just make sure you finish your hot bath within 2 hours of going to bed.
9. Cold bath: On the other hand, Tim Ferris, takes a cold bath 1 hour prior to sleeping. This jump starts the body’s cool down process which allows him to fall asleep quicker. “It’s like getting hit with an elephant tranquilizer.”
10. Pray: Praying before bed is a good way to clear your thoughts and relieve stress. It has the same calming effects as writing in a journal. Praying every night is another sleep routine habit.
Source (c) sweathorts.co