TIPS FOR FALLING ASLEEP QUICKER

TIPS FOR FALLING ASLEEP QUICKER

(BY Mathew Walker- professor of neuroscience and psychology at the university of California Berkely.)

1- TRY TO MAINTAIN REGULARITY IN SLEEP. Going to bed on same time and Waking up at the same time. Even you had a bad night of sleep, still wake up at the same time of day and reset.

2- TRY TO DIM DOWN HALF THE LIGHTS IN YOUR HOME- Stay away from the screens specially those LED screens-they emit blue light that acutally puts the breaks on meletonin.(a dark deprived society in modern era and we need darkness in the evening to allow the release of a harmone called MELATONIN).

3- KEEP IT COOL- Many of us acually have a bedroom that's too warm in terms of temperature. So an optimal temperature is about 68 degrees fahrenheit or about 18 and a half degrees celsius. And the reason is that your brain and your body need to drop their core temperature by about tow or three degrees Fahrenheit to initiate good sleep. And that's the reason why you'll always find it easier to fall asleep in a room that's too cold than too hot. So having a cool room acutally takes your brain and body in the right temperature direction to get good sleep.

4- CRITICAL FACTOR IS ACUTALLY- Avoiding alcohol and caffenine. Alcohol is perhaps the most misunderstood drug when it comes to sleep. People thinks that it helps them fall asleep  but that's not acutally true. Alcohol is the class of drug we called sedatives and what you're doing is just knocking your brain out, not putting it into natural sleep.

5- FINAL TIP FOR BETTER SLEEP IS TO NOT STYA IN BED AWAKE- So if you haven't fallen asleep within 20 or so minutes or you've woken up and you're finding it difficult to fall back asleep don't stay in bed awake. The reason is that your brain very quickly starts to learn the association between your bed being about the place that you're awake rather than your bed being about sleep. Better to go another room, and in dim light just read a book. NO screen NO email checking, NO food and only when you feel sleepy then return to bed and that way you can then actually re-learn the association between your bedroom being about the place of sleep rather than being awake.

CAN ALSO TRY THIS.

Bath with hot water.

If it is possible that you try to have bath with hot water in betweeb 60-70 minutes before going to bed, this will relax you body and when you leave the bath, body starts to cool and brain melatonin releaed, which is a harmone which helps toward sleep,

Dont go to exercise: Intrestingly, you should not go to exercise if you want to sleep in coming 3-4 hours. It is very hard to slow down your body easily after that.

Your kid and pets can also disturb sleep which might awake you whole night.