Most striking of all, our stress and anxiety levels skyrocketed, which are two of the root causes of insomnia. In addition to adopting healthy sleep habits, a number of other strategies are available to improve your sleep. Drowsy driving is as much of a safety risk as drunk driving or texting and driving. If you’re awake for 24 hours and then try to drive, you’re at a blood alcohol equivalent of 0.1 percent, which is higher than the legal limit in all states.
Drinking water right before you go to bed often means you’ll be getting up in the middle of the night to go to the bathroom. Make sure you drink enough water throughout the day so that you can stop drinking at least two hours before your nighttime routine. The blue light that your phone, laptop, and TV emit stimulate your brain and can prevent the relaxation you need for sleep. It’s recommended that you stop using electronics at least an hour before bed.
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If you have a hard time falling asleep, it’s natural to think that the problem starts when you lie down in bed. In reality, though, the lead-up to bedtime plays a crucial role in preparing you to fall asleep quickly and effortlessly. An essential tip to help fall asleep quickly and easily is to make your bedroom a place of comfort and relaxation.
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place. If you take regular daytime naps and sleep well, you shouldn’t worry.
In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality . Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster . One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep . However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.
This helps you naturally get sleepy at night and stay alert during the day. Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.
Changing these habits can take time, but the effort can pay off by making you more relaxed and ready to fall asleep when bedtime rolls around. One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster . A good night’s sleep is just as important as regular exercise and a healthy diet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime.
