In this smartphone generation, it might be sometimes challenging to fall asleep even though you are extremely exhausted.
Some nights falling asleep quickly doesn’t come easy, and tossing, turning and thinking about not sleeping only makes it worse.
Below are a few tricks that can help you switch off in just a few seconds and help you be fresh for the next day.
Have a consitent pattern for sleeping.
Always make sure you go to bed in a regular pattern which your body will adjust to. Going to bed at different times every night is a common habit for many people. However, these irregular sleeping patterns could interfere with sleep because they interrupt the body’s circadian rhythm.
Avoid Your Smartphones
Smartphones should not be used in bed for their ability to create dopamine in your brain. Always ensure you have stopped using your phone at least 15 minutes before bedtime to help your mind calm down and relax.
Eat carbs at night
You know that feeling when you eat ugali on a hot afternoon? Carbs generally increase metabolism in the body, therefore, making you feel lazy and sleepy.
Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can negatively affect your ability to fall asleep fast, so keep that in mind, too.
Keep the lights off
Cues such as light also influence the circadian rhythm, which helps the brain and body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.
Caffeine is a stimulant. It stimulates wakefulness and can disrupt sleep patterns. Therefore, it is best to avoid caffeine for at least 4 hours before going to bed.