Ever find yourself in an unescapable loophole of staying up until 3 A.M. and waking up late? Utterly frustrating when you’re trying to switch to a healthy routine and be a morning person, isn’t it? Doing fun activities just seems hard to put down when you have all this free time. But truth be told, you are never going to get out of that habit if you keep tolerating it. You might say it isn’t so easy to just stop all of a sudden. True, that’s why what you need is simple starter tips to fall asleep faster!
Here are 3 simple tips to fall asleep faster at night
1. Don’t eat or drink before going to bed
Given that most of our free time is usually at night, this is the perfect opportunity to be cozy in bed and watch your favorite show. No way you’re doing that without some food, right? A little snack is okay, but anything heavy will make it difficult for your body to break down the food. Our lack of physical activity at night allows this to happen. Feeling full before bed results in a disturbing discomfort that will hinder you to fall asleep. It can be really tempting to just chomp on some noodles, but you know what they say, do something today that your future self will thank you for.
2. Take a hot shower before sleeping
According to research, those who shower one to two hours before bedtime falls asleep faster. Furthermore, a temperature of 40-42.5 °C was associated with improved self-rated sleep quality. The researchers believe that this is because warm water stimulates blood flow to the hands and feet, which allows body heat to escape more quickly. Aside from this, going to bed feeling clean induces comfort. Just make sure you dry your hair first or you might get a headache.
3. Drink warm milk before sleeping
Milk proves to contain a number of amino acids which work in different ways to make one fall asleep fast, such as tryptophan, magnesium, and melatonin. Tryptophan affects the body’s mood and behavior through the release of serotonin and the production of melatonin. Melatonin, on the other hand, is usually produced in response to darkness and is involved in the body’s natural circadian rhythm, or its 24-hour internal clock. Experts also say that if drinking a warm glass of milk makes you feel relaxed for personal preferences and reasons, doing so can help set the mood for a restful night’s sleep.
These tips will only get you started on the goal of sleeping at an ideal time, but they are not enough to keep you stable. The main key to getting there habitually and naturally is through discipline. Try these tips and see if they work for you!
Angela writes as a form of expression and comfort. Creative nonfiction is a favorite as she loves putting inexpressible human feelings and experiences into words. Although dreaming to be a novelist, she is on a journey of exploring other writing careers. Leisure for Angela means a good few minutes of pondering and staring at the ceiling with earphones in.