Do you lie on your bed every night, tossing and turning, trying to stay hopeful that you
can catch a few hours of shut-eye before you have to get up?
Don’t worry, you are not alone.
Insomnia is incredibly common in the United States with about 30 percent of American adults
having some type of insomnia.
It’s more common in women than in men.
People who don’t get enough sleep feel the unpleasant and sometimes serious effects of
fatigue, including extreme irritability, weight gain, short-term memory loss, heart disease,
But there are certain tricks that can help you sleep better and in today’s video we
will tell you these are.
From turning off screens, exercising, managing stress, limiting napping to even slipping
on some clean socks and more, keep reading till the end to learn about all of them.
Dim the lights before you go to bed:
Exposure to bright lights just before bed might negatively
affect your chance of getting quality and quantity sleep.
Light suppresses the secretion of melatonin, the hormone that influences your circadian
rhythms and tells your body it’s sleep time.
Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming
the lights as bedtime draws near.
Also consider changing your light bulbs to ones with a color temperature of less than
These varieties can reduce the light’s effects on your nervous system.
Turn off screens:
The artificial or blue light emitted by screens can disrupt your body’s
preparations for sleep by stimulating daytime hormones.
Reduce your exposure by turning off TVs, phones, and computers at least an hour before bedtime.
If you can’t get away from blue lights before bedtime, consider making a small investment
in blue-light-blocking glasses.
Can’t sleep but don’t want to give up late-night TV?
At least dim the screen’s brightness, either manually or with the help of automated programs.
Try Sleeping On Your Side:
There are three main sleep positions: back, stomach, and side.
Each has its pluses and minuses, but the best one for insomnia is your side.
Sleep specialists recommend sleeping on your side in order to rest more comfortably and
decrease the likelihood of interrupted sleep.
While there are many variations of sleeping on your side, all of which are beneficial
in helping to alleviate insomnia and chronic sleep deprivation, the most comfortable position
involves bending the knees slightly upward toward the chest.
Go to sleep at the same time every night:
Last-minute emergencies and late nights at
the office tend to get in the way of your routine.
But if you want to ensure that you’re getting restful slumber every night, you should do
your best to stick to a schedule.
In a study, researchers concluded that participants who had stable and predictable routines took
less time to fall asleep, had improved sleep quality, and slept more efficiently.
And the first step in establishing a solid sleep routine is going to bed at the same
time every night.
Avoid spicy food at night:
Though eating spicy food doesn’t necessarily give you nightmares,
as an old wives’ tale claims, you still should stay away from too much cayenne pepper in
A landmark study had six young, healthy male subjects include tabasco sauce and mustard
in their dinners and then measured their sleep patterns.
The spiciness, it turns out, markedly disturbed their rest, reducing the quality of their
sleep and increasing their total time awake.
It also increased the time it took for them to reach REM sleep, the restorative phase
of sleep that helps us store memories and even learn new information.
Plus, the spicy food also elevated their internal body temperatures, which is known to prevent
one’s ability to fall asleep.
Research shows that exercise can help you fall asleep faster and improve the
quality of your rest, so do your best to fit in 30-45 minutes four to five times a week.
If you’re doing more vigorous exercise, try to avoid right before bed because it might
amp you up.
But relaxing stretching or restorative yoga can be great ways to wind down in the evening.
Do what works best for you.
Make sure your mattress fits:
Believe it or not, lots of tossing and turning may be less
about you and more about what you’re lying on.
That’s right! An uncomfortable mattress might be the source of your sleepless nights.
Whether that’s because it’s lost its cushioning or because it’s simply too small, it’s important
to recognize the signs that it’s time to buy a new one.
Try to make a swap every five to 10 years.
How you handle stress can play a significant role in your ability to fall
and stay asleep.
While stress isn’t all bad, . If your busy mind is keeping you up at night, try practicing
stress management techniques before you go to bed.
Experiment with aromatherapy, deep breathing, keeping a gratitude journal or meditation.
Limit Alcohol And Caffeine:
Caffeinated beverages like coffee, tea, coca cola and energy drinks
act as stimulants that interfere with your sleep.
It’s recommended that you avoid caffeine for four to six hours before bed.
Similarly, smokers should refrain from using tobacco products too close to bedtime, as
nicotine also acts as a stimulant.
When it comes to alcohol, it may help to initially bring on sleep, but its sedative effects wear
off after just a few hours.
It increases your likelihood of waking up, and decreases the quality of your sleep.
Alcohol also makes sleep problems like snoring and sleep apnoea worse.
Similar to caffeine, it’s best to avoid alcohol in the hours leading up to bed time.
Limit naps to 30 minutes:
Many of us begin to feel tired in the early afternoon, and
napping can be a great way to improve alertness and concentration.
But this comes with a few caveats.
When you feel sleepy, it’s best to take a nap between 15 and 30 minutes.
If you nap regularly, you should try to nap at the same time each day.
Napping for too long or too late in the day can get in the way of a good night’s sleep.
A nap does not replace good quality sleep at night, and should only be used when your
nightly slumber is not enough.
Avoid staying in bed if you don’t sleep:
Your brain is like a computer, which associates
certain events with certain functions.
The brain will associate bed and darkness with sleep and trigger the whole process of
The brain will not be able to do this if it is distracted by other activities such as
video games, homework, physical activity and alcohol.
It is best to read a book, listen to soft music, do deep breathing exercises or yoga,
or any other relaxing activity.
Do not stay in bed for more than half an hour after going to bed if you are not sleeping.
When sleep is delayed, it is best to get out of bed, do a quiet activity, and return to
bed only when you have signs of fatigue like heavy eyelids or yawning.
Choose breathable fabrics for sleep:
While super warm fleece pajamas might be cozy for
lounging, they could be negatively impacting your sleep.
Since sleep follows your core body temperature rhythm, they can prevent your body temperature
from dropping low enough to drift off.
Instead, opt for breathable, cotton pajamas.
The key is comfort and staying cool.
Go natural with your bedding, too.
The best type of sheets are natural fibers such as linen, barley, and cotton.
Avoid anything with plastic origin and this includes microfiber, polyester, acetate, nylon
and Percale as they are not very breathable.
Keep Your Room Cool:
As the temperatures start to warm up, it’s important to make sure
you keep your bedroom cool.
In general, a cooler room is more conducive to sleeping, as the cooler temperature tends
to induce sleep.
Hide Your Alarm Clock:
Set your alarm and then get those glaring red numbers out of
Turn your alarm clock away from you in the bedroom.
Have confidence that it will sound when it is supposed to.
Looking at the time only increases anxiety about going to sleep and getting enough of
Resist the Urge to Indulge in a Big Meal Before Bed:
Going to bed on a full stomach can cause
Anyone who’s been there can tell you this is unpleasant.
It can feel like your esophagus is bathing in acid.Try to avoid eating within three hours
of bedtime to help reduce the chances of this happening.
Turn on Some White or Pink Noise:
Light sleepers will wake up at the drop of a hat or the sound
of a spouse rolling over.
Try any kind of soothing background noise, like a fan, to muffle the other sounds.
You can even purchase a white noise machine, which experts use to sleep better.
Slip on some socks:
Some people have the unlucky lot in life of colder than comfortable extremities.
But having warm hands and feet seems to predict how quickly you’ll fall asleep, according
to a study.
Speed up the process by pulling on a pair of clean socks before climbing into bed.
Do you have problems in getting good quality sleep?
Are you a light sleeper?
Let us know in the comments section below!