Having Trouble Sleeping? Use These Scientifically Proven Tips for Better Sleep
Sleep is your superpower. Good sleep can greatly impact your daily routine
Sleep is one of the most underrated parts of our lives. Good sleep can greatly impact your life. We all, at times, face trouble falling asleep. We should always ask the question — how can we improve the quality and quantity of our sleep?
Thankfully, science has all the answers. You don’t have to look for the answers anywhere. People have done a lot of research on sleep and it is still going on. Scientists have come up with many solutions to our sleeping problems. These are tried and tested methods, so if you apply them, these methods will definitely bring positive results.
Regularity
Going to sleep and waking up at the same time every day is essential for a good sleep. Regularity improves both the quality and quantity of sleep. It does not matter if it’s a weekend or a weekday. Have a regular sleeping schedule.
The reason is that we have an internal biological clock and it works best with regularity. Regularity will help you fall asleep quickly and you will wake up energized. Over a long time, regularity is the best solution to your sleeping problems.
Temperature
Temperature is crucial for falling asleep. Humans tend to sleep better in a cold environment. According to science, our body temperature needs to drop by 1 degree Celsius (2–3 degrees Fahrenheit) to fall asleep, and a cold room can drop down the body temperature quicker than a hot room.
The ideal room temperature for falling asleep is 18 degrees Celsius (65 degrees Fahrenheit). However, it can vary from person to person. So try out by yourself and see what works for you.
Darkness
Darkness is also a key to good sleep. Humans tend to sleep better in a dark room. The reason is that our mind starts releasing a hormone called melatonin which induces sleep.
So don’t use any laptops, mobiles, and don’t watch TV for at least 30 minutes before going to bed. Dim the lights of your room an hour before sleep, so that your mind starts to think that it’s time to sleep. The mind will start releasing melatonin and you will start feeling sleepy soon.
Walk it out
Don’t stay in the bed too long if you can’t sleep, or you wake in the middle of the night and can’t go back to sleep. A general rule of thumb is 20 to 25 minutes. If you stay in bed awake for 25 minutes, then go out and do something else.
Our mind likes to create patterns. When you are in the bed awake for too long, the mind associates the bed with wakefulness. So go out, do something else, and only go to bed again when you are feeling sleepy. In that way, you will break the previous pattern and the mind will again connect the bed with sleepiness.
Minimize the consumption of caffeine and alcohol
Don’t consume caffeine in the evening or before going to bed. It will keep you awake for a long time. Alcohol also affects your sleep cycle. Don’t go to bed when you are feeling tipsy.
I avoid caffeine usually but whenever I want to, I drink it in the morning. And I don’t drink alcohol except on special occasions.
Have a sleeping routine
Sleep is not like a switch where you would turn down the lights and think you will fall asleep. Sleep is like landing a plane. Sleep is a slow process so you have to help your body as much as you can.
Try to avoid working at least an hour before bed. Do something fun and relaxing before going to bed. Read a book, play guitar, or spend time with your family. When you find a sleeping routine, stick to it.
I usually play guitar, or read a book before going to bed.
Recap
Use these tips to improve the quality and quantity of your sleep:
- Have a regular sleep schedule
- Sleep in a cold room
- Sleep in complete darkness
- Don’t stay in bed too long if you can’t fall asleep
- Don’t consume too much caffeine and alcohol
- Build a sleeping routine