Many experts’ sleeping tips include simple lifestyle changes. Here are a few easy ways to get to sleep more quickly and have a better night of sleep. First, Limit your nap times: A nap in the early afternoon can help you feel more ready to finish the tasks of your day.
However if you take naps for too long or too late in the day then you may be making it harder for yourself to get to sleep at night. So, for optimal sleep at night, try to take naps before 3pm, and for the naps you do take, you can try limiting them to under an hour.
Turn off your phone and other screens: or at least, take them out of your bedroom before hitting the hay. The blue light screens such as our computers, laptops, tv’s, and smart phones emit are scientifically proven to limit the effects of melatonin, a sleep hormone that needs darkness to work well.
So if you have to work on your computer or phone close to bedtime, try downloading a warming filter or wearing blue-light-blocking glasses. But for best results, it’s probably a good idea to avoid looking at screens right before bed.
Get in the habit of doing calming activities before bed: Finding off screen activities to do before bed may help you fall asleep faster. Every person is different, and so different activities may be extra calming to different people. When you find an activity that works for you, try to make a habit of it. That way, your body can begin adapting to a calming nighttime routine.
Reading a book, writing in a journal, listening to relaxing music, stretching, or meditating are all activities that your body can begin to associate with bedtime.
Take a bath: Who knew that bathtubs are a solution to good sleep? Turns out, submerging yourself in warm to hot water before bed is a good way to prepare for a good night’s sleep. When you get out of the bathtub, your body temperature drops. This may lead to quicker feelings of sleepiness.
Keep your work out of the bedroom: Many of us like to work on our laptops or smartphones from bed. This is especially common since the pandemic has led many people to work from home.
However, while doing work in our bed may be comfortable, it can also make it difficult to sleep. When we repeatedly start to do an activity in a certain location, our brain begins to associate that place with that activity. So if we work in bed, our brain may begin to prepare for alertness and focus once we hit the sheets, instead of calming down and preparing for rest.