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9 Ways to Get More Sleep

Sleep is an incredible part of your day. The quality of sleep you receive and how much of it you get has a huge effect on how you feel for not just the day, but possibly the entire week. It can even affect your general health. Here’s some information on getting to sleep, generally increasing your sleep health, why it’s important, and some other information besides. 

The Importance of Sleep

Sleep is shown to make sure that you have energy during the day. It affects mental health. It helps you maintain a balance between your brain and body. Getting poor sleep can have negative effects on memory, learning, and even regular biological operation. It’s hard to overstate just how important it is to have healthy sleeping habits. It really does affect just about everything. Fortunately, there are plenty of techniques you can employ to make sure that sleep goes well for you.

Lowering the Temperature of Your Room

One surefire way to help you get to sleep quickly if you’re currently having trouble doing so is to make it colder in your room at night. Once you fall asleep, the temperature of your body can change. It cools down automatically when you start lying down and then gets warm again when you awake. One problem you can have is if your room is too warm since cooling off is part of what happens as part of the sleeping process. So, if you set your thermostat a bit lower, such as down into the 60s, this could do wonders for making it easier to fall asleep if you can’t otherwise. 

Showers

Another great way to get to sleep is to try taking a shower or a warm bath. What happens is that you take a hot shower and your body temperature rises. Then, as part of your body’s natural process, you start cooling off again when you leave the shower and go back into your room. This cooling down process often tells your body that it’s time to sleep, and it could make it way easier for you to get there.

Try to Keep a Schedule

It turns out that for many people, having a cycle or schedule can do wonders to make it easier to sleep. There’s even an official name for this, called the circadian rhythm. It’s a kind of internal clock that your body uses to make sure you are awake during the day but sleepy at night. If you get this clock messed up a bit, then it can be harder to fall asleep at night. One way to fix this is to try going to bed at the same time every day. This way you are telling your body what you want it to do, namely make you sleepy when it’s time to sleep. 

Your body will then get the message and shift your clock to what you are doing every day, in many cases. It’s also important to try to give yourself a period every day where you are starting to wind down and get ready to sleep. This period should typically last about half an hour to forty-five minutes if at all possible. You can even incorporate showering into this to help make it much easier.

Go Through Both Light and Darkness Phases

Your mind’s sleeping apparatus is tied to light and dark. Therefore, it’s important to try to experience both phases within a day to make sure that you are sleeping well. If you have odd exposures to darkness and light, it could disrupt your body’s internal clock, making it more difficult for you to get to sleep. 

Breathing Methods

There’s a method developed by someone named Dr. Weil to make sleep easier. It’s called the 4-7-8 method. The way it works is that you put your tongue behind the upper part of your front teeth first. 

Then you breathe out hard while making a loud wind sound.

Next, you close your mouth and inhale through your nose while counting to four. 

Finally, you hold your breath, count to 7 in your head, and then breathe out hard again while counting to 8. You’re going to want to repeat this whole cycle at least three additional times. You can keep doing it until you fall asleep.

Don’t Look at Your Clock Too Much

It’s tempting to see how much time you have to sleep left when you are having trouble with it, but this can be disruptive to the sleeping process. It basically just gives you a lot of anxiety and makes it harder for you to sleep properly and get through the day.

Supplements

Perhaps one of the best ways to make sure you sleep at night is to employ supplements to help. There are many products that employ many different elements to aid in this endeavor. One is called melatonin, and it’s the agent that your own body uses to tell itself to sleep. Many different companies have different sorts of options for sleeping aids that employ this agent and many others. It may be useful to try different ones to see which one works the best for you.

Exercise

Being active can often help when it comes to making sure you’re tired enough at the end of the day. Part of the reason for this is that exercise helps boost serotonin in the brain and reduce cortisol, which is the hormone for stress. The idea is that you should exercise earlier in the day, however, since this seems to help ease of sleep more than it does if you do it later on in the day. It’s one of the easiest ways to sleep better by far.

Sleep Health

Overall, sleep is a critical part of anyone’s effort to stay healthy. It can help to experiment with what works for you, and especially reach out to professionals for guidance in getting to your sleep goals on a regular basis. You will avoid many bad conditions if you do and promote your health in every way.