1. Lower the lights
As bedtime approaches, your body begins to produce melatonin, the hormone that reminds you that it is the right time to go to sleep. Strong lights make the brain think that the right moment has not yet come. Turn off the lights you do not need, as it is the best way to stimulate hormone production.
2. Turn off the cell phone
Keep checking Instagram for breakfast and do not use any technology for up to 60 minutes before bed. All electronic devices emit blue light, which inhibits the production of melatonin.
3. Check the room temperature
The best temperature to sleep as comfortably as possible is 18-19 degrees Celsius. Adjust the air conditioner to these degrees.
4. Cover the clock
There is nothing more stressful than constantly looking at the clock and sleeplessly counting the minutes that go by.
5. In fact, cover every little light you have around.
Cover the lights that may come to you from the microwave, your laptop charger, and your cell phone charger. These small interruptions affect circadian rhythms affecting the quality of your sleep.
6. Try a routine
After a tiring day, a routine helps calm the brain. Wash your face, put on a mask or take a shower.
7. Wear comfortable clothes and socks
Every detail is important: from how well your sleepwear fits to the material of the sheets. Choose fresh material (cotton in summer, flannel in winter) and wear loose clothing. If you have a cold, wear socks: the extra layer helps blood circulation to the extremities.
8. Choose colors that soothe you
Studies show that soothing colors in your room help you relax. Decorate the room with neutral and closed tones like light blue and light purple.
9. Give the brain tasks
This does not mean reviewing the to-do list. Think of creative things to take your mind off the present. Plan your next vacation or give a new end to your favorite series.
10. Listen to soothing music
To soften the noise of wooden floors and the snoring of partners put in the background soothing music like water falling from a waterfall or the crashing of waves on the shore.
11. Try the 4-7-8 technique
It works like this: while you are lying in bed, exhale through your mouth. Then, close your mouth and exhale through your nose in a count to 4. Hold your breath in a count to 7 and exhale in a count to 8. Repeat 3 times, if you are awake by then.
Source: Bustle
