Sleeping Soundly In Minutes - Is It Possible?
Feeling energized and enjoying a good night’s sleep does not only involve sleeping for a specific number of hours, but also enjoying good quality sleep. One of the main signs that you are getting quality sleep involves falling asleep within half an hour of getting into bed—as stated by the National Sleep Association. For many people across the globe, of course, falling asleep can be a difficult task, and many turn to devices, the television, or snacking to quell their frustration. How can you ensure that you tune out a few minutes after your head hits the pillow?
Sticking to a Strict Routine
If you sleep at 9pm one night, at 12 the next and at 2am the following night, then chances are, you may struggle to fall asleep early on the fourth night. It is vital to stick, as much as possible, to a nightly routine, so you tend to feel sleepy at the same time. Your routine can involve activities that relax you prior to bedtime—including having a warm bath, performing relaxation exercises (ranging from mindfulness meditation to progressive muscle relaxation), or doing some light reading. Avoid screen use at least half an hour before going to bed, since the light from these devices makes you feel alert.
Creating the Right Ambience in Your Bedroom
Sleep experts recommend that rooms be kept at a cool 60º to 67ºF. The room should also be completely dark and silent, so you should invest in blackout curtains and soundproofing if necessary. All these qualities make it easier to help.Humidity levels are also important. High humidity can reduce the amount of time you spend in two crucial sleep stages (NREM and REM sleep). If you lack these cycles, your memory and bodily recovery can be affected. High humidity can also aggravate asthma and lead to bronchitis and respiratory infections, as well as to the proliferation of mold, dust mites, and other allergens. Excessively low humidity, on the other hand, can cause sore throat, eye itchiness, and dry skin, which can also interfere with sleep. A home humidifier that controls moisture levels can help ensure that humidity levels in your home are optimal.
Staying Active During the Day
Many people who exercise actively sight good sleep as one of the biggest benefits of physical activity. As stated by academics. As stated by academics at the John Hopkins Center for Sleep, exercise helps people fall asleep more quickly. Although they cannot point out the exact mechanism that makes this possible, they do know that exercise actually raises your core body temperature, signaling that it is time to be awake. However, between thirty and 90 minutes later, the core body temperature falls, and this makes you feel sleepy. In other words, timing is everything when it comes to exercise and sleep. Aim for at least 30 minutes of moderate aerobic exercise every day to see an improvement in your sleep quality.
In order to enjoy good sleep quality, you need to fall asleep within half an hour of getting into bed, wake up no more than once after you have fallen asleep, and remain awake for no more than 20 minutes once you fall asleep. To ensure you get enough quality ZZZs, aim to follow a strict sleep schedule, invest in creating a sleep-friendly ambience in your bedroom, and exercise for at least half an hour a day.