According to the National Sleep Foundation, 68% of adults aged 18 to 29 suffer from insomnia, and 59% between the ages of 30 and 64. So it is not surprising that we now regularly face sleep problems.
If you fall into this category, do not despair. You have a chance to fix everything. There are many expert-approved ways you can use to get your sleep back on track. Our lifestyle editor Ivanna Petrovich has compiled some effective methods that will help you fall asleep in 10 minutes.
Set a comfortable temperature in the room
Before climbing under the blanket, adjust the temperature in the room. “Our bedrooms should promote healthy sleep,” said Tracy Braunstein, a certified children’s sleep consultant with Sleep Tight Solutions. “It’s important that the room is quite dark, cool and quiet, and the ideal room temperature is 21-22 degrees Celsius.”
Bedroom only for sleeping
This is another reason to keep the bedroom clean. Use the bedroom as intended – for sleep and intimacy. Try not to clutter the space with simulators, work papers and a stack of documents. These elements can be distracting.
If you want to relax after a hard day’s work, you are unlikely to succeed in a room cluttered with unnecessary things. Let your bedroom be a quiet haven where you can relax. Set aside a day to tidy up your bedroom and throw away the excess.
Turn off the phone
You’ve probably heard that scrolling the tape at bedtime degrades its quality. To avoid this, turn off and put away all electronic devices 30 minutes before bedtime and go to bed. The blue light emitted by these objects prevents the production of melatonin, a natural sleep hormone in the body. Without melatonin, we do not feel drowsy, so it is important to use this hormone to your advantage. Believe it or not, you can adjust melatonin levels to your advantage.
Light plays an important role in our wakefulness and sleep. Both natural and artificial light sources before bed can prevent your body from falling asleep. If you still use your smartphone in bed, turn on the yellow light function.
Follow the regime
All experts agree on the value of regular sleep. Set a time when you want to go to sleep, and stick to this schedule throughout the week, including weekends and holidays. Your body will not get used to it right away and you need to be ready for it, but believe me, a couple of uncomfortable nights and you will sleep without problems. It is important to go to bed and wake up at about the same time in the morning to keep your biological clock in sync. When we synchronize our sleep with our biological clock, you will be able to achieve the best results.
There are many reasons why you should include sports in your daily routine, and good sleep is one of the main ones. Exercises do not have to be boring, monotonous or performed in the gym. Be creative and active! The more exercises you can do during the day, the better you will sleep at night. Swimming lessons are especially effective. Go to the pool before bed and after you fall asleep like a baby.
Watch your diet
This is not just a myth: some foods do cause drowsiness. Conversely, others add more energy. Heavy meals or snacks rich in protein or lots of sugar are not the best choices before bed.
What you drink also affects sleep patterns. If you can, stay away from wine before bed. Although at first it relaxes us and helps us fall asleep faster, alcohol before bed will disrupt your sleep. We recommend avoiding caffeine, as it acts as a stimulant and maintains vitality.