You have been up for 12 hours, and for 8 of those hours you’ve been hard at work at the office. Now, you’re probably thinking about how nice and cozy your bed is once you’ve come home. But, have you ever had the struggle to sleep better after a long busy day? Did you just end up staring at the ceiling and wondering how busy you’d be tomorrow at work? After a long day at work, your mind could be all over the place. So, you need to take a step back and unwind. However, it’s not easy for everyone to fall asleep comfortably. Here are some techniques on how to sleep better and faster.
Stick with a Sleep Schedule, and a Pre-Sleep Routine
With a busy work schedule, you need to make a sleep schedule and you must stick to it at all costs (even on the weekends). Having to sleep and wake up at a specific time has been proven to help your body work ten times better. Human beings are programmed to be more productive and to function better when we are keened into a daily routine. And when your body gets used to one, you will be able to have a sense of structure and stability that will enable your brain to get the appropriate amount of rest that it needs.
Another thing you might want to incorporate to your daily routine are some pre-sleep rituals. The time leading up for you to go to bed can get pretty hectic, so you have to allow your mind and body to calm to prepare you for a good night’s sleep. You may need an hour to calm down as what you do during this hour-long break before going to bed is totally up to you. Others like to do simple exercises like yoga or meditation, while some prefer to listen to music, sip chamomile tea, or read some books. As long as you’re not constantly glued to screen or doing some late night office work, you can do whatever you want to get you ready for bed. So, you can keep on trying to find the best pre-sleep routine as you do these things and observe how it improves your night’s sleep.
Quit Those Nasty Habits
If you are a heavy smoker or caffeine consumer, you need to seriously stop. Both of those things can cause immensely negative effects to your overall health and your sleeping habits. Taking in these substances can get you amped up, and it will further prohibit you from getting the appropriate amount of rest.
According to statistics, people who smoke are 4 times more likely to feel restless after a night’s sleep than those who don’t smoke. Smoking intensifies sleep apnea and other breathing disorders, which can cause you to lose that good night’s sleep that you deserve. On the other hand, quitting could keep you awake too, but this effect will only last about 3 nights, based on a study done by Dr. Lisa Shives, a sleep expert and founder of Northshore Sleep Medicine.
In addition, you should take note of your caffeine intake. Caffeine can remain and affect your body at least 8 hours after you drink it. So, you have to cut your caffeine intake after 2 PM, and this includes coffee, tea, and soda. Otherwise, you can still struggle to fall asleep. However, you could always try and flush down the caffeine from your system by drinking a lot of water before going to bed.
Keep the Room Cool
Sleeping in a cool room is another way to sleep better with anxiety. Making sure that your body is in a comfortable and in a cool state can drop your body temperature. This drop in body temperature will allow your body to produce melatonin, which is a hormone that can help you fall asleep. According to experts, you should set your room’s temperature between 18°C and 24°C. Another trick you could do to get that melatonin is to bathe in hot water before going to bed. By taking that warm bath or shower, you allow your body temperature to gradually cool down once it hits the cool air, which will cause your body to fall asleep. Just remember, you shouldn’t feel too hot or too cold when you’ve crawled into bed to get the optimal amount of rest.
Furthermore, if you are experiencing menopause you should definitely consider lowering your room’s temperature by turning on the air conditioning, or a fan. Based on research, over 75% of women in menopause experience hot flashes, and just over 20% of them suffer from night sweats or hot flashes that disrupt their night’s sleep. So, it’s definitely important for menopausal women to adjust their room temperature to be comfortable and get the rest they need.
Get Invested Into White Noise
Some people love to listen to either music or any type of noise when they’re about to sleep. So, if you like the sound of waves crashing or the rain hitting the roof of your house then you might want to consider purchasing or setting up a sound machine to help you fall asleep better. These machines are designed to help you tune out those pesky dogs barking next door, or the sound of car engines late at night.
Kill the Lights
Watching TV, checking your phone, or reading from your iPad can totally affect your night’s sleep in a negative way. Light, especially from any electronic device can keep your brain awake. Even the light coming from that lamppost shining onto your bedroom window can sneak into your closed eyelids and retinas and affect your hypothalamus (that part of your brain that allows you to sleep). When light triggers your brain, it delays your body from producing melatonin. Therefore, you should absolutely eliminate those light sources to rest your brain.
Everybody deserves a good night’s sleep especially after an extremely busy day at work. You have the right to get the appropriate amount of rest every night, and nothing should take that away from you. Forget about the stressful work ahead, or that impulse to look at your phone. Go ahead and take control; apply what you’ve learned on how to get a better night’s sleep.