15 Surefire Sleep Techniques That Will Change Your Life

This will help you establish a more stable pattern in your sleep-wake cycle. This is one of the simplest solutions for getting a good night's sleep. However, you must maintain the same schedule on holidays and days off from work.

If you are someone who cannot sleep well at night, it is better to skip your nap so that you are more tired at the end of the day. If you cannot resist, make sure your nap lasts no longer than 15 or 20 minutes, as this will allow the sleep techniques to be more effective.

Daily exercise helps the body relax later on. So walking, swimming, practicing yoga, tai chi, or dancing, along with other sleep techniques, can greatly help you fall asleep. However, try to avoid physical activity in the late afternoon or evening, unless it is a relaxation technique to help you sleep, because it can have the opposite effect.

Sunlight is beneficial in many ways. It helps us increase our vitamin D levels, which is necessary for metabolizing the calcium our bones need. It also helps produce serotonin, which prevents depressive disorders. In addition, sunlight helps maintain circadian rhythms, which are responsible for regulating sleep and wake cycles, influencing insomnia.

If you don't have much time, at least take advantage of walking in the morning, covering some distance between your home and work, and enjoying the benefits of the sun.

There are different ways to relax depending on your tastes and preferences. You can try reading for a limited amount of time each day to make yourself sleepy, or you can take a warm shower, listen to calm and soft music, etc.

In addition to following a series of techniques for sleeping well, it is very important that your bedroom is tidy and well ventilated, so that it gives you a feeling of peace.

It is best to avoid having electronic devices plugged in inside the bedroom, such as cell phones, tablets, or computers. The same goes for any kind of noise that might attract your attention and prevent you from switching off. Otherwise, you may suffer from insomnia. It is also very important to have adequate darkness in order to sleep well. This is because melatonin, which promotes sleepiness, is activated when there is no light.

If you drink a lot in the late hours of the day, it is very likely that the need to go to the bathroom will interrupt your sleep. Although you should not avoid drinking anything, so that thirst does not wake you up, and you can sleep well.

Coffee, tea, and cola drinks are stimulants for the nervous system. If you have trouble sleeping, in addition to using sleep techniques, you should avoid consuming them, or reduce your intake to the early hours of the day. Tobacco and alcohol also reduce the quality of sleep, contributing to the interruption of your sleep cycles. So it is best to avoid consuming them or limit your intake after midday.

Try to eat light, easily digestible meals for dinner. Avoid fatty and spicy foods, which can cause stomach problems and interfere with your sleep. It is also a good idea to avoid eating foods containing sugar in the evening. An increase in blood glucose can affect your chances of getting a good night's sleep.

Sleeping techniques won't work if you have a spring mattress that squeaks every time you turn over, that creaks and moves when your partner gets up, or that prevents you from finding a comfortable position to rest. Not only does this disrupt your sleep cycle, it also causes insomnia from the outset. That's why it's essential to invest in the bed base that best suits your preferences. Because the best mattress will take care of your health by helping you sleep better, paying for itself over many, many nights.

A suitable pillow is essential for ensuring that your head and neck are properly supported. But in addition to tips for sleeping well at night, it can also be very beneficial to use a thin pillow between your knees if you sleep on your side, helping you to rest better.

If you are someone who lies down to talk on the phone, read, or search for information on your tablet, give up that habit. Think of your bed as a place to sleep, and your brain will associate it with rest.

If you haven't fallen asleep after 20 minutes in bed, get up, do one of the above activities, and try again after a while. This can help combat insomnia.

When you can't sleep, it's very common to keep checking the clock. This creates a vicious circle, in which worrying about how much time you have left to sleep makes your insomnia worse. So forget about the clock! Think of it as part of your methods for falling asleep, and when you do fall asleep, the hours you sleep will seem longer.

One of the simplest breathing techniques you can use to help you sleep is to work on your breathing once you are lying down. Use the following pattern: breathe in through your nose while counting to four, then hold your breath while counting to seven, and finally breathe out while counting to eight at the same pace.

Repeat this breathing technique at least three times. It will help you focus your mind on it, forgetting other worries or thoughts. At the same time, you will help the parasympathetic nervous system work better against insomnia.

Among the techniques for falling asleep that work, one rather interesting one is to force your mind to imagine relaxing situations and mix them with abstract images. Move from one to the other consciously and gradually at first, letting yourself drift away into these mental visions. This will help you fall asleep much sooner than you might imagine.