Changes That Will Help You Fall Asleep
After a busy day, who doesn’t want to get home and hang up?
We want to help you fall asleep. However, not always, when lying in bed, sleep comes. Even with that tiredness, sleeping can be a challenge because the mind doesn’t stop and the body can’t seem to relax.
And turning over in bed doesn’t help at all. Who never? Therefore, we seek some practical tips to achieve that good sleep.
1 – Stimulating sleep
Dim the lights.
Approximately an hour before going to sleep, slightly dim the brightness of the person’s house or apartment.
Bright lights stimulate the brain and, as a result, can make it more difficult to fall asleep. By weakening them, the person is more likely to feel sleepy later.
Prepare the room.
Leave it at a comfortable temperature, if the property has a thermostat. If the room has a very low temperature, the person will not feel comfortable enough to sleep because it will feel cold.
On the other hand, if the temperature is too high, she will end up sweating and feel uncomfortable.
Normally, a temperature close to 21 ° C is ideal.
Also, try to make the room as dark as possible when closing or covering the windows.
Encourage yourself to practice a relaxing hobby before bed.
Instead of lying in bed and immediately turning off the lights to sleep, encourage to practice a relaxing hobby before going to sleep, which will give the day a conclusion.
By relaxing with repetitive activity before bed, the person will be less stimulated and, therefore, more likely to sleep.
- Try 30 minutes reading before bed, for example.
- The person mustn’t use his tablet or cell phone. When lying in bed, the bright lights of these devices will stimulate the brain and make it more difficult to sleep when turned off.
2 – Encouraging lifestyle changes
Eliminate coffee and fatty foods.
Coffee and other caffeinated drinks, such as sodas, energy drinks, tea, and hot chocolate, are stimulants.
With them, it becomes very difficult to sleep, especially when consumed at the end of the day.
If someone you know is having trouble sleeping, it may be due to caffeine consumption.
Encourage to stop drinking caffeinated drinks afternoon and remind that the effect of caffeine can last for four to seven hours.
Likewise, fatty and sugary foods are difficult to digest and can cause indigestion and stomach pain. These problems can make it difficult to fall asleep and therefore should not be consumed later in the day.
Eliminate alcohol intake near bedtime.
Drinking alcohol before bed can increase anxiety and make it harder to sleep.
If the person likes to drink at night, the last drink should be taken three hours before bed. In addition, it should be limited to two or three drinks throughout the day.
Establish a regular routine.
Suggest that the person wake up at the same time every day, including weekends.
Even more importantly, you must wake up at the same time, regardless of how much you were able to sleep the night before.
This should be done even if she is having trouble waking up in the morning.
When you wake up every day at the same time, your body will begin to adjust to the new routine and will tire at the same time every night, which will help you to fall asleep.
Exercise during the day.
A regular exercise routine has numerous health benefits. First, it helps to decrease the anxiety responsible for insomnia.
Second, it will make the person feel tired at the end of the day. It has been proven that walking is the best exercise to stimulate sleep.
3 – Consulting with a doctor
Consult a sleep specialist.
If the person continues to have trouble sleeping, suggest that they visit a sleep specialist.
The patients of this health professional are those who complain because of the lack of quality or even the amount of sleep.
There are 88 different types of sleep problems, and the specialist will be able to help your friend or loved one deal with your specific situation.
- A general practitioner will be able to refer the patient to a sleep specialist based on the symptoms presented. Therefore, consulting a doctor should always be the first step.
- Avoid talking about stressful topics around bedtime.
- Make sure that the sleeping area is comfortable, with the types of pillows and sheets preferred by the person. Some individuals prefer to sleep on a firm pillow while others opt for something softer.
- It is suggested that the person eliminate worries before bedtime, perhaps by recapping the events of the day a few hours earlier instead of doing it at bedtime.
how to help you fall asleep over the phone
The situation is this: you, in the midst of such a busy and worrying routine, are finally able to lie down to sleep.
The problem is that the head keeps going, and sleep does not come at all. Fortunately, some apps can help you with difficulty sleeping, with some relaxation features like music or breathing exercises.
Native iPhone features
Bedtime and Night Shift help iOS users sleep more easily
For those who use iPhone, the system itself already has some features related to sleep.
One of them is the Bedtime feature.
He asks you a few questions about your routine, like the wake-up time and the number of ideal sleep hours, makes calculations based on that, and lets you know when it’s time to sleep.
In the morning, the alarm sounds in a moment of lighter sleep, to make it easier to wake up.
The feature also displays a history of the amount of time you spent sleeping or awake, which can be viewed in the Health app.
Another iOS feature that helps users sleep more easily is Night Shift, which automatically adjusts screen colors to the hottest tones in the spectrum, making the screen more pleasing to the eye.
In practice, it uses the watch and the geographic location of the device to determine the time of sunset where you are. Then, it automatically changes the screen colors to warmer colors. In the morning, the screen returns to normal settings.
Sleepa, available for Android, brings several different sounds that can be combined and recorded
Since we talk about iOS, let’s talk about an app that Android users can enjoy.
Sleepa offers a collection of HD sounds that can be combined to form environments for relaxation.
You can choose between different types of rain (like rain on the window, ocean waves, thunder, for example), sounds of nature (forest, stream, waterfall, etc.), sounds of the city (like subway, train, van, plane), noises or musical instruments, and even record your favorite combinations so that they are always available.
In addition, you can also program the timer to automatically stop the app.
What sets Relax Melodies apart is that it also features guided meditations and ready-made music
Another option for those who have difficulty getting to sleep, the Relax Melodies app is free and available for both Android and iOS devices.
Basically, just like the one previously presented here, this other app is a collection of relaxing sounds to stimulate sleep, such as rain, birds, or musical instruments.
You can select different sounds and control the volumes, mixing the melodies (which can be saved, too).
Atmosphere, in addition to relaxing sounds, also has stimulating frequencies
For those who have difficulty sleeping, the Atmosphere can present itself as a full plate.
It turns out that the app brings a mix of sounds from nature, such as beach, forest, urban, underwater, home, park, field, and even other types of sounds, such as oriental and instrumental.
The app has a timer so that the songs are closed in a certain period.
The big difference is a tab called stimulating frequencies, with sounds whose premise is to stimulate relaxation, creativity, and the reduction of stress and anxiety.
You can download the app on both Android and iOS, free of charge.
Sleep Cycle Alarm Tracker
The Sleep Cycle Alarm Tracker brings a sleep history, has relaxing music, and even an exercise plan
Basically, the Sleep Cycle Alarm Tracker is a smart alarm clock, whose premise is to leave you feeling rested after each night’s sleep.
It uses an advanced algorithm to determine your sleep phase, and trigger the alarm at the most appropriate time. In addition, the app (which can be downloaded on Android and iOS as well) can be used to listen to relaxing sounds of nature, to fall asleep more easily.
The app is suitable for people with sleep apnea, snoring problems, fatigue, stress, tiredness, exhaustion, and lack of sleep.
Oh, and the moment the night of sleep starts, the Sleep Cycle Alarm Tracker automatically lowers the brightness of the smartphone, so that the user really concentrates on sleeping.
In the premium version, it is possible to obtain sleep reports and analyses and even create physical training plans.
How to help you fall asleep instantly
Some tricks can help us fall asleep in 2 minutes
- To start, sit on the edge of the bed and turn off your cell phone – the only light that may be on at that moment is the lamp.
- Relax your face muscles by imitating a smile: stretch them as much as possible and then relax, letting them return to their starting position.
- When you feel your face as if it has emptied, relax your shoulders and arms, as if something is knocking you down.
- Begin to relax your leg muscles in the same way as your arms.
- When your whole body is relaxed, leave your mind blank for about 10 seconds – that means letting go of any thoughts that come to your head without stopping to discuss them internally.
- Imagine yourself in one of these two situations: the first is to lie in a canoe on a lake and look at the blue sky; the second is to imagine yourself in a network that sways slowly.