Have you been struggling to fall asleep lately? You aren’t alone, as just about everyone experiences the occasional sleepless night. Nonetheless, having the tools to conquer sleep woes as quickly as possible can help prevent insomnia from fully setting in. Try applying these tricks shared by Telegraph Men to your bedtime routine to fall asleep faster and enjoy deeper shut-eye:
Bring a hot water bottle to bed: This one may seem strange as you may have heard that we all sleep best in cooler temperatures. However, keeping your bedroom around 65 degrees Fahrenheit, as well as placing a warm bottle near your feet will help you fall asleep faster, since both of these factors drop your core temperature more rapidly.
Ban electronics from your bedroom: Exposure to both blue and artificial light at night slows the production of melatonin, the hormone that makes you feel drowsy and helps you stay asleep. Giving in to watching TV, playing Candy Crush, checking emails or texting easily pushes your bedtime back and can lead to less restful snooze. Put away all electronic devices at least 90 minutes before your bedtime.
Learn the art of yoga: Many people enjoy better sleep by practicing yoga nidra, which is designed to help you experience the deepest state of relaxation. You can start becoming a relaxation expert by using a guided tutorial, in addition to trying your hand at mindfulness meditation every night of the week.
Use a pillow: Pillows are a personal preference, but they don’t always have to be used to support your head. When sleeping on your back, place a pillow underneath to protect the natural curve of your spine. If sleeping on your side, try placing a pillow between your knees to prevent putting stress on your spine and hip.
Try to stay awake: According to a recent study on people with insomnia, reverse psychology does the trick in helping people fall asleep. The group that was told to stay up as long as possible while being banned from electronics struggled to stay awake, compared to participants who were left to their regular habits.
Push your own sleep pressure points: The traditional Chinese treatment for insomnia is acupressure, which involves applying pressure to specific parts of your body that are believed to help you feel drowsy when touched.
Sleeping 7-9 hours each night will boost your overall quality of life, including better health, happiness and more productive as you wake up ready to conquer the world each morning. Do your part by tucking in earlier tonight for sweeter dreams!