Majority of people don’t get enough sleep and are unaware of the fact that they are sleep deprived. Wondering how to sleep better at any hour? If you want to improve your sleep, there are some very simple and practical ways to fulfil it. But let us understand a bit about sleeping.
A bit of science behind sleeping
There are three very basic things which decides if your sleep is proper:
- Quality or Intensity
Time: It refers to the time at which you go to sleep. The time at which you go to bed matters the most and should be in accordance with your circadian rhythm. It is always advised to go to bed at around the same time daily to sleep faster. This would make it easier for your body to develop good sleeping habits.
Duration: This refers to the amount of time you spend sleeping each night. It is said that that sleep duration varies from person to person and can be as little as 4 hours per night to 10 hours per night. While it is true that sleep requirements change from person to person, there is an advisable duration which is scientifically proven to improve your mental, physical and emotional performance. You might convince yourself that duration is not important but it very much is because it also helps recovery and growth for an individual.
Intensity: Under this we will understand the two important phases of sleep. First being the deep sleep phase and second is the rapid eye movement phase. The more time you spend in these phases when you’re asleep, the better your sleep quality or intensity would get.
When we talk about the time and duration, it is something that you can control yourself but quality is solely controlled by your body on the basis of how much sleep your body needs and how much time you have been sleeping. Working out in a consistent manner and maintaining a proper and healthy diet can help you indirectly improve your sleep quality.
Generally, the time at which you wake up is nearly the same daily. Your task is to identify this time and sleep at an appropriate time, deciding keeping your sleep duration in mind.
Say for example, you tend to wake up at around 7 am daily on your own, without any alarm as such. Then keeping the duration of 7.5 hours sleep in mind, ideally you should sleep at around 11:30 am. So, generally, if you go to bed earlier then you might end up sleeping more than required.
Steps to sleep faster and how to sleep better:
1. Keep away from light before bed
Light from screens hinder the production of melatonin which is a hormone which makes us feel sleepy or fall asleep faster. So make sure you do not get exposed to screen at least 30 mins prior to bedtime. You can try using these smart lights to adjust the brightness according to your comfort.
2. Don’t carry work to bed
Working late at night can keep your mind racing and stress level at a peak so it is advised not to carry any work to bed. You can consider doing something that’ll help you relax like reading a book, listening to soft instrumental music or even meditating a bit.
3. Consider exercising early
Making a slight change in your exercise schedule by shifting it to at least more than three before your bedtime can help you sleep better and sleep faster as well. After a good workout session, the physical and mental stimulation can leave your nervous system finding it difficult to calm down at night.
4. Nap early
If you feel that you are not getting enough sleep at night and wish to compensate for it by taking a nap during the day, it is advised to take one in the early afternoon. This way, your sleep cycle won’t be disturbed.
5. Set proper room temperature
While the temperature which suits you can differ depending on the region you live in, most people are found to be comfortable sleeping at around 20 degrees celsius. It is scientifically proven that most people sleep better in a cool room.
6. Avoid noisy room
It is obviously difficult to fall asleep when there is noise around you. A quiet place is advised for a good sleep but if it is difficult to achieve this then you may consider using an earplug or creating white noise with a fan.
7. Keep away from alcohol
You must’ve heard and read a lot about having a drink before bed can help you sleep faster but you must know that there is a fair possibility that you might wake up without feeling rested.
8. Before-bed foods
If you feel like grabbing a quick bite or sip of something before bed, try considering foods like chamomile tea, almonds, warm milk, tart cherries, fatty fish, kiwis and other food items which would increase the melatonin levels in your body.
9. Consider aromatherapy
Using essential oil diffuser in your bedroom can give you noticeable results. You may use lavender oil as it is best known to help people with sleeping issues. You can also lookup for oils for specific problems like snoring if you want.
10. A big no to nervous stimulants
Last one and the most well known step is to keep away from consuming caffeine or any nervous stimulant like spices in the later evening. Nervous stimulants can lead to increased alertness and difficulty in sleeping.
Follow these and your body will thank you later. We hope you found it useful. If you have any queries or suggestions, drop them in the comment section below. We’ll be happy to hear from you.
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