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How to sleep early? 6 strategies to beat insomnia

These days it’s pretty hard to find someone who can afford to wake up late every day of the week, isn’t it? The most common, in big cities, is to get up very early for the day’s tasks. So, so that waking up is not a moment of torment, the ideal is not to go to bed so late. But, how to sleep early?

1. Control your breath

Breathing is essential for sending signals to our brain. Rapid breathing conveys the information that you are agitated, for example. Therefore, the ideal is to maintain a longer and deeper breath – for body and mind to relax.

This relaxing effect happens because breathing is slower during the night. So, the idea is to simulate breathing in and out while sleeping. In the first attempts, this task can be difficult, but it’s all a matter of training. A tip is to watch your breathing when you wake up, instead of rushing out of bed.

2. Relax your eye muscles

During the day, our eyes tend to look for movements and changes around us. So, if you want to fall asleep, you need to do the opposite exercise: relax your eye muscles. But how to achieve this? It may seem complicated, since we don’t have that much control over our eyes (the movements happen automatically), but there are exercises that can be followed.

A good tip is to rotate your eyes using circular movements, with variations clockwise and counterclockwise several times, and then stop the movement and leave them still. Another possibility is to close the eyelids and quickly move the eyes up and down for approximately 10 seconds. After three or four nights of training, you can be sure that you will be able to sleep faster!

3. Leave work at the office

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Sleep Early Pictures | Download Free Images on Unsplash

One of the most common things is the person not being able to sleep because they keep thinking about work, even after hours of the end of the workday — and then insomnia comes, there’s no way around it! This situation is even worse in the case of those who receive email alerts and mobile messages.

So, the first step to leaving work at the office is to disable these mobile device functions. Leave to check professional messages and emails only during business hours. Not to mention that the light emitted by electronic devices impairs sleep .

Another tip is to do pleasurable activities in the interval between returning from work and going to bed. A walk, a dinner and an unpretentious conversation with friends are always welcome. At these times, try to take your mind off office affairs. That way, when you go to sleep, your body and head will already be ready for it.

4. Adjust the temperature

Have you noticed that in winter it’s easier to relax and take that nice nap? Well, it has a scientific explanation. Studies  claim that the ideal temperature for sleeping is between 15°C and 20°C. Research has even shown that insomniacs tend to have higher than average body temperatures.

What happens is that we start to get drowsy when our core body temperature is lower. So a good tip is to try to lower your body temperature before bed. This can be done by taking a warm to cold bath or even with the help of a fan or air conditioning.

Another scientifically proven tip is to place a hot water bottle near your feet. The high temperature will dilate blood vessels in the region and reduce core body temperature, which directly impacts drowsiness.

5. Choose a good mattress

One thing is for sure: it’s no use being tired if the bed you sleep in every night isn’t comfortable. The discomfort, caused by an expired mattress or a product that is not suitable for your body type , can be fatal for a restful night’s sleep.

Mattresses need to be changed, on average, every 5 years. When choosing the most suitable, research on spring and foam ones and the different densities and thicknesses . As in the case of clothes, the ideal is to try the mattress before buying it. Talk to the salesperson and lie down on the mattress, testing the different positions you usually sleep in.

6. Establish a routine

Parents usually do everything they can to establish a routine for their young children. There’s a schedule for everything: dinner, shower, brush your teeth, put on your pajamas, read a story and go to sleep. This helps parents a lot, but did you know that adults also need to get their body used to a daily routine?

Of course, it doesn’t have to be anything that inflexible, but keeping a routine helps the body understand when it’s time to do each activity and it prepares itself for each one. For example, if one day you work until midnight, the next it will be difficult to fall asleep at 10 pm. That’s because, the day before, your body was in full activity at that time.

Therefore, sleeping every day, more or less, at the same time, helps to avoid insomnia and wake up earlier. If you put your body to work like clockwork, going to sleep and getting up will be less painful.

So, did you like our tips on how to sleep early and overcome insomnia? Remember that a good night’s sleep is essential to be in the mood for daily activities. 

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