Lack of sleep may be as dangerous as any other disease. A good quality night sleep is a guarantee of good mood and performance the next day. A healthy adult person should have approximately 7 – 8 hours of sleep a day. If the duration of your night rest is shorter or longer, it may provoke various health problems including mental health issues. So, what should one do to fight with insomnia? Here are the most effective tips, which may help you to fall asleep fast and have a deep, calm sleep.
Minimize light’s access to your bedroom
Human organism is a complex structure with its own inbuilt natural clock. It helps the body to function normally during the day time and fall asleep when it gets dark. This process is connected with the production of a special hormone called melatonin (it helps us to relax and fall asleep). Its high amounts are produced when the natural clock signals about the time for sleep. Such signal comes when it gets dark, but the excess of light in the night hours may confuse our inner clock thus depriving us of a healthy sleep.
Try to go to bed and wake up at the same hours each day
Having a sleeping chedule may sufficiently speed up the process of falling asleep.Besides, it will help you to feel fresh and rested in the morning. It is all connected with a circadian rhythm, in other words, our natural clock.
Create a good atmosphere in your bedroom
Sleeping in a stuffy room with the noise coming from the street or from the neighbors won’t do any good to you. That’s why you should always prepare your bedroom for sleep:
- Air the room. Fresh and cool air will help you to relax and have a deep sleep;
- Try to isolate your bedroom from external sounds;
- If you are a fan of aromatherapy you may use scented candles with lavenderflavor;
Don’t drink caffeine – containing beverages in the evening
Caffeine is a nervous system stimulant; hence, it won’t let you relax and fall asleep. And even if you won’t have any troubles with falling asleep, the quality of your night rest will be poor as caffeine may cause frequent wake ups during the night. Make sure your bed is comfortable A good mattress is very important for rest and good sleep. Many people suffer from insomnia for years not knowing the reason and they forget about the problem the day they buy a new mattress. According to some studies, around 60% of people improved their quality of sleep when they changed their mattresses. It is recommended to change your mattress at least once in five or eight years.
Avoid meals at least two hours before sleep
A fatty meal eaten before going to bed may result in poor sleep quality and problems with digestion. Human body needs at least a couple of hours to digest food, so being “busy” with digesting the meal, your body won’t give you the possibility to have a full rest.
Avoid daytime naps
If you are not used to sleeping in the daytime, a short nap may play a bad trick on you at night. It is a proven fact that people who occasionally have a nap during the day experience more troubles with the night rest.
Create a special ritual before going to bed
Relaxation and some special ritual before bed time help to fall asleep faster and prevent wake ups during the night. You may have a warm bath or a shower before going to bed, or you may read a book or listen to some calming music in the evening.The only condition is that you should relax but not strain during the process.
Do not drink much before bedtime
Frequent urination at night may deprive you of precious minutes of sleep. Even if you won’t wake up because of the need to go to the bathroom, you are likely to have a restless sleep and feel exhausted in the morning.
Limit the amount of sweets you eat in the evening
Sweets are the source of fast carbohydrates, which give us energy. Eating cookies and candies late in the day or in the evening won’t let you relax and have a calm sleep.