Yawn! From a combination of bad diet, lack of exercise, staring at electronic back-lit screens for hours, we have thrown our circadian rhythm clocks completely out of whack. But actually it doesn’t take all that much effort to fall asleep and sleep well.
Make these simple tweaks to your daily routine with these 10 ways to fall asleep faster and sleep better, so you wake up refreshed.
1. Read a book before bed
One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside book. It doesn’t have to be particularly highbrow reading, better it would be something something you find boring or stale to read.
2. Avoid using technology
Stay away from computers, smartphones or tablets in the two hours before you head to bed. The blue light stimulates your brain and prevents you from feeling sleepy.
3. Make a list
Write down all the things you have to do the next day or that are playing on your mind. Get them out of your head and get some sleep.
4. Set a formal bedtime
Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial. As regular bedtime helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out.
5. Move your bed
We’ve evolved to feel safe when we can spot danger early and have time to run away. You’ll feel most relaxed if your bed is facing the door while being as far away from it as the space allows.
6. Eat a banana
They’re rich in carbohydrates, which can help relax your body and brain, and they also contain natural muscle relaxers potassium and magnesium.
7. Reverse psychology
Attempting to stay awake actually makes you feel tired – go figure! So try keeping your eyes open and focus on not falling asleep.
8. Wear socks
Cold feet keep you awake – fact. An extra layer on your toes can help improve circulation in your extremities, which in turn can help you fall asleep more quickly.
9. Keep your room cool
The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down.
10. Drink some warm milk
Psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap.