The problem of insomnia affects more and more people and is a really annoying condition. How many times do we get sleep better at night, but then when it is finally time to go to bed, do we find ourselves awake and perky? Although perhaps we don’t realize it, there is a real explanation for this problem, which may depend on what we did in the hours immediately preceding the moment we put ourselves under the covers.
The quality of our sleep is an aspect not to be overlooked, being very important for our well-being and for our health. It is good, therefore, not to be content with sleeping little and especially badly!
If you notice that you wake up tired nowadays, something has interfered with your sleep, preventing you from resting and recharging your energies properly.
6 Solutions to sleep BETTER at Night
Here I will show you 6 unbelievable but practical tips on how to sleep fast at night when you’re not tired.
1. Always get up at the same time
A first rule that can help us improve the quality of our sleep is to try to maintain a certain regularity in our daily habits. In fact, if we try to go to bed and always wake up at the same time, this will, in the long run, bring benefits to our natural sleep/wake rhythm.
Similarly, let’s make an effort to get up at about the same time in the morning, even on the weekend. This will allow us to get to the end of the day with the right sense of tiredness, which allows us to continue this regular sleep cycle. This is one how to sleep fast tips that you can’t go wrong with.
2. Darkness Is the Best Ally to Rest
In the modern society in which we live, we are continually subjected to stimuli, especially visual ones. In addition to the artificial lights, the screens are also enemies of our rest. For this reason, it is advisable to take some precautions in this regard.
First, lower the intensity of the light and turn off our electronic devices starting from about an hour before going to bed, to get used to the sight and brain in the dark that will come later.
If your room is still too bright, get a nice night mask that will help your eyes to be completely dark. This aspect is very important because it is in the dark that our body releases melatonin, a very important hormone that regulates the duration of our sleep.
It is, therefore, essential to stay away from mobile and computer screens, especially LEDs that emit blue light. These stimuli deceive the brain that it is still day, while, in reality, it is not, and you would only like to be able to fall asleep.
3. Make good use of the cold – it’s a great sleeping friend
Another aspect that can help on how to sleep instantly is the temperature of the room in which we sleep. Maybe you didn’t know, but it is better to sleep in a cold room rather than a warm one
Many tend to have a too high temperature in the bedroom, and this will hurt their rest because the heat will make it difficult for them to fall asleep. In fact, it is also for this reason that in the summer with high temperatures, in the evening, we struggle to sleep.
The ideal room temperature must be around 18.5 degrees because the body and brain need to lower their temperature to start a good rest. The cool brings one in the right direction of temperature and hence makes it easier to fall asleep.
4. Relax your jaw
And no, I wasn’t wrong to write. This is a nice trick that, unfortunately, only a few know, even if it is really effective. Most people might think this one of the most ridiculous how to sleep fast tips but this is worth it.
If you think about it, the jaw muscle is always in tension to fight gravity and keep your mouth shut. Relax by opening your mouth slightly; you will be able to relax your whole body faster with this little secret.
5. Use the bedroom only for sleeping
Move any other activity outside the four walls of the room: in this way, the brain will take little to understand that when you enter, you do it to sleep. And it will immediately enter the most suitable state.
If for various reasons you cannot do it, for example, if you are an off-site student who only has one room (we all went through it), at least try not to use the bed for other activities (leaving out easy jokes about the alternative use of a bed).
6. A good mattress always makes the difference
It is normal not to be able to sleep well if the mattress is as comfortable as a stone. If it is too old or run down, change it, or even (of course) if you feel uncomfortable or have back pain the next morning; the same thing applies to the pillow: it must not be too high or too low, and better if it is hard enough (as well as the mattress – certainly not so hard as to be uncomfortable). I recently changed a pillow that was destroyed, and I assure you that the difference is remarkable!
Tip: if you have back problems, it is better to take a thin and hard enough pillow.