1. Listen to Music
According to multiple studies, listening to music before you go to bed can help you relax and get enough night’s rest. It is fun to listen to music.
Music can reduce the stress hormone cortisol and trigger the release of the feel-good dopamine in your body. It can even slow your breathing, lower your heart rate, and affect your nervous system. In addition, it can block unwanted noise from your neighbors, traffic, and even foxes.
It is essential to listen to the best music for sleep. You need to choose tunes with a tempo of 60bpm to 80bpm. However, some researchers recommend listening to your favorite music. If you enjoy the music and the music soothes you, you are more likely to get enough night’s rest. Also, Burrow sofa drawbacks and benefits are worth considering for a better sleep.
2. Use White and Pink Noise
According to science, white noise can help some people fall asleep and stay asleep throughout the night. White noise is the steady humming sound, such as a whirring fan. You can use white noise to block the disruptive background noises.
Additionally, you can use pink noise, such as rustling leaves and rainfall, to help you fall asleep. The pink noise can slow brainwaves and help you fall asleep.
If you want to use white noise or pink noise to improve your sleep quality, you need to create your playlists of white and pink noise. You can even try the white noise and pink noise on sleep apps and music.
The white and pink noise can help you fall asleep. However, you need to keep the volume of the noise low. You can even set your timer to switch off the noise while you are sleeping. If the volume is high, the noise can disrupt your sleep.
3. Warm Up Your feet
According to science, the core body temperature drops when you go sleep. This is because the blood flows to the feet and hands to reduce the body temperature.
It is possible to make your blood flow to your feet and hands faster. How? You can have a warm shower or bath to improve your blood circulation. The blood will, therefore, move from your core body to your feet and hands. If you can have your warm shower or bath at around 40 to 43C, you are more likely to fall asleep quickly.
If you want to warm up your feet, you need to take a warm shower or bath before you go to sleep. You can soak your body for 10 minutes. And add relaxing bath oil, such as lavender, to increase the soothing effect of the warm shower or bath.
If you do not have the time to take a warm shower or bath, you can soak your feet in warm water. Pour warm water into a bowl. Then, soak your feet in the warm water. Or you can wear warm socks before you go to bed. According to some studies, people who use foot warming methods or just wear socks are more likely to sleep quickly and stay asleep longer.
4. Write Down Your To-Do List
According to science, stress and worries can affect the quality of your sleep. If you are stressed, you might stay awake for long. So, you will not fall asleep quickly. In fact, a lot of people usually have sleep problems at the beginning of the work week.
According to one study, writing down your to-do list can reduce your stress and help you fall asleep faster. Do not spend more time thinking about your worries.
You need to write down your worries. Once you write them down, do not think about them again. You can just relax and fall asleep. Once you wake up in the morning, you can now focus on solving your worries.
If you can spend around 5 minutes writing down your to-do list before you go to bed, you will never have a problem falling asleep.
5. Eat Your Dinner Early
According to scientists, people usually push their dinnertime back close to their bedtime because they are very busy.
If you ate your dinner or even drink just before your bedtime, it can disrupt your sleep. This is usually because of digestive issues. In addition, you may have to wake up in the middle of the night to pee.
If you can eat dinner early, you will never have a problem sleeping. You will have quality sleep.
If you need to improve your sleep quality, then you have to take your evening meal a few hours before your bedtime to avoid digestive issues. Do not even drink before going to bed. Some foods can help you fall asleep. So, you can take these foods in the evening.