7 easy ways to sleep as soon as you lie on bed
Disclaimer: I'm not a health expert but only a regular dude who has struggled to sleep and has stumbled upon ways to sleep more efficiently.
- No caffeine in the evening
when we drink caffeine at night, it does not let us feel sleepy even though our body is dying to sleep. caffeine stays in our body from 10-14 hours so taking it late at night means your sleep quality would be impacted. even if you sleep after drinking coffee or tea, it affects both Deep sleep and REM sleep hence making you feel like shit when you wake up. - No late night snacks or meals
our brain does not know it's time to sleep as it receives energy in the form of glucose at night when it's not supposed to receive that when we are about to sleep making it still remain active until the glucose production eventually stops but that means delayed stages of sleep which eventually leads to poor sleep quality. - Avoid stimulating activities at night
personally, if you want boredom at night if you really want to fall asleep. if you pick something that's very interesting and induces dopamine alot, your mind will stay awake and you'll just doom scroll or stay awake for no reason. do things that induce boredom. - Avoid exposure to bright lights at night
if we expose ourselves to bright light during the night, our body assumes it is still daytime and the production of melatonin is affected which induces the event of sleep, dim and warm colored lights help alot in preventing that from happening and actually helps us sleep as we are supposed to. - Get your blood tested for nutritional deficiencies
if you have deficiencies like vitamin d3, magnesium or vitamin b12, chances are your body will not be able to relax and stay uneasy. finding the root cause of the uneasiness by getting your blood tested will help you tremendously. note that it is always best to ask the advice from a doc for finding what is causing you the deficiencies. - Breathe to relax your body
This particular method is my personal favourite cause i observed i don't even breathe properly and it keeps my body alert. When we breathe deeply and slowly, it helps our brain get more oxygen and help our body relax and increase the calmness eventually inducing the environment needed to sleep properly. - Reduce the room temperature
If your room temperature is too hot, you can try your best to sleep but you'll find yourself failing at it but if the room temperature is just right, it'll help you fall asleep much more easily. it shouldn't be too hot or too cold, but slightly on the cooler side helps relax the body more thus creating a perfect environment to sleep