Despite our best efforts in setting up the perfect conditions for a good night’s rest, we can’t seem to fall asleep at times.
Falling asleep is an art which can be learnt if you understand the human body and how it reacts to its environment.
Here are the top five necessary steps you can take to improve your sleep quality and reduce the time you spend tossing and turning about.
The temperature of the room
Image Source: airconservice.sg
The ideal temperatures in your surroundings should be around 17 to 23 degrees Celsius (62 to 74 degrees Fahrenheit).
For tropical climates or on sweltering summer days, investing in an air-conditioner could be a wise choice indeed for better sleep.
However, some people may be uncomfortable with certain temperatures as it still boils down to individual preferences.
The practice of mindfulness whereby an individual focuses on a particular thought or activity to improve awareness and attention is known as meditation.
Meditation allows you to become emotionally calm as you learn how to let go of the burdens that plague your thoughts.
This practice is prevalent in most Asian cultures and is known to have origins embedded in Hindu traditions in India.
Youtube videos, mobile applications and actual yoga or meditation classes are readily available in today’s world, so do not hesitate to check them out on your way to improving your sleep.
Avoid blue light emitted from electronic devices
As you may know, your brain schedules an internal clock that regulates your sleep cycle. However, this internal clock can be disrupted by the blue wavelength lights that are emitted from electronic devices.
This is because blue light suppresses the hormone melatonin. Melatonin controls your sleep cycle and reducing it will make it harder to fall and stay asleep.
While blue light is generally good for you to stay alert or improve performance, it certainly does not help you rest and go to sleep.
We advise that you minimise the usage of your phone or computers for at least 30 minutes before you sleep so that you can fall asleep swiftly.
Alternatively, your optometrist may advise you to obtain a pair of blue light glasses which are known to block off the undesirable blue light.
Get moving if you want to fall asleep more comfortably at night. Short and simple activities such as jogging or cycling can play a huge difference in getting the sleep you desire.
Exercise is proven to have stress-reducing effects and makes you physically tired. Under such circumstances, it makes it a whole lot easier to fall into your sleep cycle.
Besides, exercise brings about numerous other benefits which are suitable for you, such as higher self-confidence and fitness.
Similarly to meditation, there are countless videos and mobile applications out there that can help you get started. Additionally, eating the right food along with exercise is bound to get you into the correct position for better sleep.
Soothing music can improve deeper sleep, check what kind of ambient music people listen to for rest.
Depending on personal preferences, some may prefer Buddhist chants, while others may prepare the sound of cicadas in nature.
Alternatively, blocking off all sounds may also be ideal for your sleep. Some people listen to what is known as “white noise” that reduces the difference between background sounds and noises such as door slamming.
White noise’s constant ambient sounds mask off sudden disturbances in the background and help you achieve a better sleep cycle.
ASMR (Autonomous Sensory Meridian Response)
ASMR stands for the autonomous sensory meridian response, which is that tingling sensation you get when you hear certain sounds or watch some kinds of videos.
Examples can include mukbangs (videos where people devour ridiculous amounts of food) or people doing simple carpentry or shoe polishing.
That euphoria you get when you hear the sound of brushes scrubbing against wood could be just what you need to enter a relaxed state for sleep!
Benefits of a good sleep
Having a good night’s rest is absolutely crucial in maintaining your focus, mood and memory. Good sleeping habits also help you maintain body weight, reduce your chances of diabetes and many other health-related issues because the body replenishes all its vital body substances during the night.
Take a look at this chart to see what are the sleep hour recommendations for each age.
Image Source: National Sleep Foundation