Trying to get a good night's sleep can be a challenge, especially if you're dealing with stress, anxiety, or other issues that can interfere with your sleep. Fortunately, there are some proven methods that can help you fall asleep faster and get a better quality of sleep. First, it's important to remember that trying too hard to fall asleep can actually make it harder to do so. Instead of focusing on trying to sleep, focus on relaxing your body and mind.
This can help you drift off more easily. It's also important to be mindful of how you use screens before bedtime. The blue light emitted from screens can disrupt your circadian rhythm, which is the body's natural 24-hour cycle that helps regulate when you feel sleepy or awake. Try to avoid screens for at least an hour before bedtime.
Caffeine is another factor that can interfere with your sleep. It takes 3-5 hours for the effects of caffeine to wear off, so it's best to avoid caffeine for at least 4 hours before bedtime. Another way to relax your body and mind is to practice deep breathing exercises. One popular method is the 4-7-8 technique, which involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
This type of rhythmic breathing can help reduce stress and prepare your brain for sleep. Finally, having the right mattress can make a big difference in how well you sleep. Amerisleep offers five different types of mattresses that are designed to provide the perfect balance between firmness and softness for any sleeping position. Plus, they offer a 100-night sleep test so you can try out any mattress risk-free. By following these tips and tricks from an expert, you can improve your sleep onset latency and get a better quality of sleep. Relaxation techniques such as deep breathing exercises, exercising regularly, taking a warm bath or shower before bedtime, aromatherapy with essential oils, or jotting down thoughts and worries can all help you drift off more easily without relying on sleeping pills.