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Sleeping seemed like an easy task, get on the bed and close your eyes. But how many of us can fall asleep instantly? Almost all of us need at least 15 minutes before we finally stop tossing around on the bed and fall asleep. Here in Sleep Academy, we would like to share some things to do before you sleep to make sure you can fall asleep at the snap of your fingers!
Push Out Any Negative or Worrying Thoughts
Heard about the saying, “Leave the worrying to tomorrow?” And I kid you not, this is exactly how it should have been used. Try to clear your head, mind and keep all the distracting thoughts out before you head for bed.
Alternatively, you could plan a daily “worry time”, choose a time in the night, take about 15 minutes, make sure it’s the same timing every night. Think about all your worries on hand, talk to someone you can confide in or pen down these thoughts, either you get solutions immediately or not, it is fine, make sure they are addressed the next day morning.
SIDE NOTE: Meditating before bed time is always a good idea, an hour before your bed time sounds about just perfect. But note that you should not mediate too close to your sleeping time, so your body would not be confused with relaxing into sleep.
Control Your Exposure To Light
Melatonin is a typically natural developed hormone inhibited by light exposure that helps administer your sleep-wake cycle. Your brain produces more melatonin when it’s dark, which is why you feel sleepy in a dark room.
1. Avoid bright screen within 1-2 hours of your bedtime.
Blue light secreted by your phone, tablet or any devices or gadgets can be exceptionally disruptive and disturbing to your sleep. Try to minimize the impact by dimming the brightness of your gadgets or use light altering software.
2. Make sure your room is dark before you sleep and bright when it’s day time
Use heavy curtains or shades to block light from windows where street lights emit their light into your room. It’s also advisable if you wear eye masks to sleep, so you would not be disrupted by the lights during your sleep.
Take a look at our curtain selections in BIGBOX.
Get Regular Exercise
Regular exercisers actually tend to sleep better and feel less sleepy during the day. It also help promotes the amount of time you spend in deep, restorative, therapeutic stages of sleep.
– The more vigorous exercises done aid the enhancing and are more impact to the sleep benefits. But even a short 10 minutes stroll in the park help improve the quality of sleep.
-Vigorous exercises are to be finished at least 3 hours before bedtime.
Watch Your Munchies
Limit your caffeine intake is very important. Do you know that caffeine can cause hindrance to your sleep up to 12 hours after consuming it? Caffeine acts as a stimulant where people use it after waking up and stay alert during the day. Note that caffeine can never supersede sleep, it will only briefing make us feel alert and this is done because the caffeine has the ability to block sleep-inducing chemicals in our brain and instead boost adrenaline production.
Avoid heavy meals at night. Try make dinner time earlier in the evening, at least 2 hours before bed time. Spicy and acidic foods can cause stomach nuisance and heartburn. On the other hand if you are really hungry and have to eat just before bed time try eating banana, milk, yogurt or anything healthier, smoothies are good options too.
Avoid alcohol before bed. A lot of people mentioned have a drink to aid your sleeping quality, it actually interferes the sleep quality. Alcohol does dwindle the time for you take fall asleep and increase deep sleep during the early part of your sleep, but increasing the early stage can aggravate sleep apnea and sleep walk. Alcohol also makes it hard to stay asleep throughout the night.
Take a look at our Bedtime Smoothies Recipes!
On contrary to the saying to take a nice hot shower before heading to bed can help calm your nerves and relax your body, it actually doesn’t help the falling asleep part. Yes, it does calm your nerves and relax your muscles, but please note that your body have to be at a cool temperature to make sure you can fall asleep fast and have quality sleep as well, therefore try to avoid taking hot showers before sleeping.