10 Oct 2019
Having trouble falling asleep? Try these simple tips and tricks
Sometimes, falling asleep could be tough.
But sleep-deprivation is known to cause a whole lot of serious health problems such as stroke, diabetes, indigestion, among others.
Sleep experts often recommend a daily quota of 7-9 hours of undisturbed night-time rest.
So, in case you're having trouble falling asleep lately, here are some simple tips and tricks that could help you doze off.
Stick to a sleep schedule; Try a "relaxing ritual"
Sleep schedule: One simple way to fall asleep quicker is to maintain a rigid sleeping and wake-up routine every day, including weekends. This helps set up your body clock, so you can fall asleep and get up on time without fail.
Relaxing ritual: A "relaxation ritual" is a routine one chooses to perform every night to help themselves fall asleep. Take reading, for example.
Work out during the day; Avoid taking naps
Work out: Working out during the day is also a great idea to get quality sleep at night as exercise makes you physically tired, which ultimately helps in falling asleep.
Avoid naps: Though power-naps are quite good for health, you might want to consider eliminating them from your daytime, so you can fall asleep quickly and easily at night.
Make your room sleep-friendly; Get fresh mattresses and pillows
Set up your room: It's important to have the right environment in your bedroom to facilitate good-quality sleep. Dim down the lights, switch-off phones and other devices, and get rid of distracting noises. If you're a light sleeper, using earplugs and eye-shades could help.
Mattresses/pillows: It is also advisable to buy mattresses and pillows of good quality as poor ones might hamper sleep.
Mind your lighting patterns; Maintain a healthy lifestyle
Lighting: Try to expose yourself to bright lights during the day, and dimmer ones later in the evening.
Lifestyle: Avoid health-hampering habits such as smoking, drinking, excessive caffeine consumption, as they contribute to sleeplessness or poor quality of sleep.
For dinner, avoid heavy and spicy meals, and instead go for lighter food, so as to ensure that digestive issues don't affect your sleep.
If nothing seems to work, talk to your doctor
If even after following these routines and tips, you still can't fall asleep, try talking to your doctor or a sleep professional for expert assistance. Another handy method is to maintain a "Sleep diary" to better evaluate your sleep patterns and concerning issues.