1. Listen To Relaxing Music
Listening to good music, according to research, can help your mind and body to relax, making it easier to sleep soundly. One of the reasons for this is that music triggers an increased release of dopamine (a feel-good hormone) while suppressing cortisol release in the process. The result is a lower heart rate and slow breathing, creating just the environment to promote sleep. It is also worth noting that music can help drown out unnecessary noises and sounds from outside. Scientific studies have also shown tunes with a tempo of between 60 and 80bpm to be the best for promoting sleep. The main idea, however, is to listen to something you can enjoy and find soothing.
2. Invest In A White Noise Machine
White noise can be described as non-disruptive/disturbing sounds that help mask or block out disruptive background noises and sounds. It can be compared to the sound produced by a whirring fan, rainfall, or rustling leaves. White/pink noise is particularly effective if you live in a noisy neighborhood or share a bedroom with someone that snores. Turning the white noise machine on will help drown the noises with time, allowing brainwaves to slow down, thus promoting sleep.
3. Keep Your Feet Warm
Although you might know this already, you can only fall asleep when your core body temperature drops to a certain level. Your body disperses the ‘excess’ heat through the skin, especially the hands and feet. How does taking a warm shower or keeping your feet warm help? You may ask. Well, having a warm shower triggers increased circulation away from the core body, which the body compensates for by losing the excess heat.
Taking a warm shower an hour or two before bedtime thus helps you sleep faster. You might also want to soak for at least 10 minutes for the best results. Consider adding relaxing oils to the water to accelerate the effects. If taking a bath is out of the question, you can then try soaking your feet in warm water instead. A pair of warm socks to keep warm will help too. Many studies have shown wearing socks helps keep your feet warm and allows you to snooze off and sleep faster.
4. Free Your Mind Before Bed
The trick to sleeping well is to never take your worries with you to bed. Stressing over an uncompleted assignment or what you should/will do tomorrow can rob you of valuable sleep. If possible, write all these on a notepad and keep it beside your bed. As ineffective as it might seem, writing things that stress you up does help free your mind, making it easier to snooze and get good quality sleep. Focus on the things that make you happy, especially upon hitting the blankets.
5. Invest In a New Mattress
If you find that you are waking up achy and a little groggy your mattress could be preventing you from getting a good quality night’s sleep. When was the last time your mattress was upgraded? Read these Purple mattress reviews and find your ideal mattress.
6. Have An Early Dinner
Going to bed on a full stomach or bladder can disrupt your ability to fall asleep. However busy you are, it would be advisable to have dinner at least 1 hour before bedtime. The same applies to taking fluids. In so doing, your digestive system will have enough time to do its work while awake, reducing the risk of digestive issues, including indigestion, constipation, or repeated trips to the restroom.
If possible, plan your dinner to be 2 hours before bedtime. You can then spend the rest of the time engaged in relaxing activities, such as yoga, reading a novel/book, or listening to good music. You might also want to have a bedtime routine to help your body tone down and relax before hitting the blankets. This also allows you enough time to go to the restroom to empty your bladder. You will have fewer disruptions this way.