Good sleep is important for your physical and mental health, safety and daytime performance. If you’re having trouble falling asleep, you’re not alone – an estimated 25% of Americans experience acute insomnia each year. Below are some tips to help you fall asleep faster if you’re experiencing symptoms of insomnia.
1. Turn Down the Thermostat
As you sleep, your body temperature lowers until you get up in the morning. So, if your room is too warm, you may have trouble falling asleep. The experts at Camino Ear, Nose & Throat Clinic recommend keeping your thermostat between 60 and 67 degrees at night.
You can also take a warm bath to help speed up your body’s natural temperature changes. This is because as your body cools down afterward, your brain is signaled that it’s time to sleep.
2. Get on a Regular Sleep Schedule
Going to bed and waking up at the same time each day can help regulate your internal clock that tells you when it’s time for bed, called the circadian rhythm. Be sure you get seven to nine hours each night, as this is the optimum sleep duration for adults. Also schedule about a half hour of time before bed to wind down, without using screens.
3. Expose Yourself to Daylight and Make It Dark at Night
Your circadian rhythm is also sensitive to exposure to daylight and darkness. Ensure you expose yourself to bright daylight during the day and make your bedroom dark at night. Irregular light exposure can disrupt circadian rhythm, which means you’ll have a harder time falling asleep and staying awake.
4. Practice Mindfulness, Meditation and Yoga
Stress causes difficulty falling asleep. Mindfulness, meditation and yoga have all been shown to be helpful in reducing stress, calming the mind and relaxing the body as well as improving sleep. In particular, mindfulness helps you focus on the present, meditation enhances melatonin levels, and yoga at Downtown Yoga Shala helps relieve stress and tension in the body.
If you’re having trouble falling asleep at night or staying awake during the day, call the experts at Camino Ear, Nose & Throat Clinic today.