Having a good night’s sleep is just as important as getting balanced nutrition or engaging in a workout routine. However, there are certain people who find it quite challenging to get a relaxing and rejuvenating rest immediately as they retire for the night. As such, here are some tips on how you can sleep better and faster.
Perhaps one noteworthy tip to be able to sleep faster and better is to get comfortable with getting a mattress and pillows that suit your needs, as well as using a weighted blanket. There are studies that show that weighted blankets immediately induce sleep by leveling up the feeling of comfort, and you can even enhance this by using a cotton cover for adult weighted blanket which will make the blanket feel cozier. On the other hand, there are also studies that show that a medium-firm mattress can help improve sleep quality because muscular discomfort is circumvented. In parallel to this. Orthopedic pillows prove to be better compared to feather or memory pillows.
Practice a Breathing Method
The 4-7-8 breathing method is known to promote calmness and relaxation, helping you fall asleep faster. This is because the 4-7-8 breathing method is made up of a pattern that can relax the nervous system. To do the 4-7-8 breathing method, place the tip of your tongue behind your upper two front teeth. After this, exhale through your mouth, then close your mouth and inhale through your nostrils while counting to four. Hold your breath and mentally count to seven then open your mouth and exhale completely while mentally counting to eight.
Design a Sleep Schedule
Getting on a sleep schedule will help train your body and mind to support your circadian rhythm, which is your internal body clock. Waking up and going to bed at the same time each day every day will go a long way in terms of being able to sleep faster and getting a quality night’s sleep. You can also go out and expose your body to sunlight or brightness throughout the day and use heavy and dark curtains to make your room darker throughout the night. The light can greatly influence your body’s internal clock as well.
Practice Meditation and Mindfulness
Finally, you will be able to sleep soundly at night with a clear mind. Thereby, relieve your mind and body from stress by practicing meditation and mindfulness, which have been proven to improve sleep. As a result, you will wake up energized and ready to take on a new day.
In conclusion, you can sleep faster and better with the aid of breathing techniques, or even a weighted blanket. You can also prepare a specific sleeping routine and stick to it or train your mind and body by practicing yoga, meditation, and mindfulness to regulate your sleep patterns. The important thing is to never give up on seeking ways to ensure that you will have ample rest to rejuvenate your mind and body and prepare it for the next day ahead.