If you've ever laid in bed staring at the ceiling, you're not alone. Sometimes it's hard to switch off your brain after a long day or the night before a big meeting or event.
To help you fall asleep faster, we're giving you our favorite strategies to help you get to sleep more easily.
Make sure the room temperature is ideal for sleep
Sleep experts agree - the best temperature for sleep is 18-22 degrees Celsius year-round.
Wear comfortable and light clothes
Getting too hot while you sleep is a guarantee of frequent wake-ups. Try loose, light cotton pajamas for the best rest.
Be careful with caffeine before bed
Too much caffeine can prevent you from falling asleep (and from staying asleep if you share your bed with someone). Caffeine affects everyone differently, but most often it makes it difficult to fall asleep if consumed after 3 PM.
Make sure you are active enough
A more intense walk, a gym workout, or yoga can raise your heart rate, helping to create biological processes in your brain and body that contribute to better sleep quality. The minimum amount of activity to notice a difference in your sleep is 30 minutes every day.
Limit screen time
The best thing you can do for your sleep is to invest in quality sleep products and remove all electronic devices from your bedroom. Yes, even your phone.
The blue light emitted by electronics keeps your brain active, which is not a desired effect before bed. Set aside between 30 minutes and 1 hour without devices before going to bed.
Read a book before bed
A book, not an electronic reading device, is best for reading before bed. It helps relax your mind, and the story can help distract your brain from any stress or anxiety.
Write down your thoughts and worries
This may sound strange, but transferring your worries from your brain onto a piece of paper can help you rest better and leave all your worries on that sheet. Alternatively, you can discuss problems or stressors with a partner or friend.
Avoid alcohol before bed
Try white noise
Buy a white noise machine or download a white noise app on your phone (but only use it for this purpose in the bedroom). Consistent, steady noise can help you fall asleep faster and stay asleep by masking any outside noises or distractions, such as a car outside or your partner's snoring. Sounds can include raindrops, ocean waves, birds, insects, thunderstorms, running water, etc.
Light
Dim the lights a few hours before bed to trigger your body to start producing melatonin. Melatonin is the natural hormone your brain releases when it "tells" your body it's time to sleep.
Even the light from a clock or the light from the hallway under the door can keep you awake.
The "4-7-8" breathing method
Try "relaxing breaths", also known as the 4-7-8 exercise. Inhale through your nose for four slow counts, hold your breath for seven, then slowly exhale through your mouth for eight. This breathing pattern has the power to lower stress hormones and blood pressure.
Flip your pillow
Simple, but it works! If you're too hot, it can prevent you from falling asleep. To avoid constantly flipping your pillow, discover matraci.bg's suggestions for cooling gel pillows.
Make sure you have the right pillow for your sleep position. If you sleep on your side, wavy or anatomical pillows are suitable. Your neck and head will fit perfectly on it to reduce turning and make falling asleep easier. Back sleepers can choose a medium or high pillow between 12 and 15 cm with memory foam or foam. This sleep position is optimal for the health of your spine and body.
If you are a stomach sleeper, we advise you to try to change your habits. We know it's difficult, but in the long run, your body will thank you, as it will not be twisted into an unnatural position. If it is still difficult for you, choose the lowest possible pillow (or don't use any) to reduce the arch of the spine that occurs in this position.
Meditate or do yoga
Try evening meditation or a short yoga practice before bed. There are also some convenient apps that offer nighttime meditations. This calms your breathing and body to prepare for relaxation and a long sleep.
Create a bedtime and wake-up schedule (and stick to it!).
If you aim for the same bedtime and wake-up time every day, this will certainly affect how quickly you fall asleep. If you go to bed at 11 PM and follow a ritual before that (a series of the same actions every night in the same order), your brain will know exactly when to start producing melanin. If you wake up at the same time every day, even on weekends, it will be significantly easier for you to wake up.
Whether it's a big step like buying a new mattress or pillow, or smaller steps like yoga, breathing, journaling, or avoiding caffeine and/or alcohol before bed, you'll increase your chances of falling asleep within minutes — and staying asleep. Remember that if it takes you more than 10-15 minutes to fall asleep, it's time to change something.
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