Why are good nights sleep so difficult to achieve? Maybe you need to modify your lifestyle just a little bit to boost your sleep and recovery.
You worked all day and is exhausted. You are ready to hit the sack but once you do, you are unable to fall asleep. No matter how hard you try, your mind refuses to calm down even though your body is begging for rest.
Does this sound like you?
Why Can’t You Sleep?
There are plenty of reasons which contribute to sleeplessness and you need to dig deep and ask yourself ‘why can’t I fall asleep’. Secondly, it’s essential to note that in our fast-paced world, nobody falls asleep in a flash so don’t put additional pressure on yourself. It’s “perfectly acceptable ” to lay in bed for 10 or 20 minutes before you drift off. More importantly, falling asleep spontaneously is not always evidence of a good sleeper. On the contrary, it may be a manifestation of excessive sleepiness and an underlying sleep disorder.
With that viewpoint in mind, if you are powerless to fall asleep in the right amount of time, then some simple and inexpensive changes in your lifestyle will definitely help.
1. Install Blue Light Free Lightbulbs In Your Bedroom
You have the right pillows, mattress and even fancy sheets but honestly, the one thing that will determine your sleep quality is — light. Unless your job involves staying outdoor the entire day ( we get natural blue light from the sun) you won’t need any blue light free bulbs to fall asleep. But if you work in an office with indoor lighting, aka artificial lights, it can diminish the melatonin production as blue-light tricks your body into thinking it’s daytime when it’s not and makes it more arduous to shut down for sleep When we use too much blue light at night blue, our circadian rhythm — our body’s natural clock — goes berserk. And the biggest source of blue light? Your mobile phone.
2. Stay Away From Caffeine After 3 PM
Sounds harsh? Well, small sacrifices are important for big results. Did you know that caffeine can stay in your system for unto 12 hours? That’s why you should skip all caffeinated drinks, tea, coffee, soda, desserts, including decaf — after 3 pm. Alternatively, drink tons of water or a cup of warm milk with some turmeric before bed to soothe your mind and body. Even better? Replace regular milk with vegan almond milk.
3. Invest In A Meditation App
If you cant stay apart from your phone even when in bed, then put it to good use and install a meditation app. There are plenty of options to pick from and one of the best things about meditation apps is that you can do a swift guided meditation anytime, anywhere. Opt for one which offers guided sleep mediation which you can do while laying down on your bed, with your headphones on. Primarily some of these apps are free ( in the beginning) so you can use the trial period to find what suits you best. And there are so many varieties to choose from – from nostalgia-inducing slumber time stories to soothing backdrop noises.
In an ideal world, no one should have trouble falling asleep. But sometimes, the ideal situation needs to be created with some external tools and simple lifestyle changes. So go ahead and make the important changes.