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5 Tips To Help You Fall Asleep Faster
2019-10-18 07:05:12

5 Tips To Help You Fall Asleep Faster


1. Make Your Room A Sanctuary

"Lighting, in my opinion, is the first step. I feel that restful, comforting lighting is best achieved through low wattage beside lamps and lampshades in soft, neutral tones. Window coverings are a matter of personal preference – some people need a pitch black room to sleep well, while others need the natural light seeping through in the morning to wake up (like me!). On the weekends, it’s nice to draw the shades to create a darker atmosphere, so you don’t feel pressured to get out of bed." 

2. Stick To A Regular Bed Time 

"Keeping a systematic bedtime and wake-up schedule improves your body’s ability to fall asleep and actually feel refreshed the next day. Try to avoid varying your bedtime by more than one hour from one night to the next."

3. Try Breathing Techniques 

"Don't knock it till you try it. While it may take some practice, this three-step breathing technique has been shown to be effective. If nothing else, use it to calm yourself in times of stress—there's nothing more sleep-inducing than a good relaxation session."

4. Avoid Technology 

"You've heard it a million times, but for those of us who mindlessly surf Instagram and Snapchat while our heads are on the pillow (guilty), here's a million and one: No screen time an hour before bed, and yes, that does mean your phone. Screens inhibit the production of melatonin, and since melatonin induces sleep, that's one thing we don't want to inhibit. That Snap and those Friends reruns can wait until the next day." 

5. Make A Hot Drink

"Chamomile tea is everybody’s favorite night cap for falling asleep. It has anti-anxiety effects and some research suggests it increases something called glycine, which is apparently a natural sedative. Most people agree it’s simply the warmth of the drink that lulls you to sleep, so if you think a warm drink will relax you – it will. Plus the whole ritual of making a cup of tea can be quite relaxing and put your body into a routine."


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