Do you find yourself wide awake at midnight, scrolling or tossing and turning? You always ask yourself how other people manage to get into bed and fall into a deep sleep within five minutes.
Shifting to an earlier bedtime can feel elusive, but with a few simple hacks, falling asleep early can become second nature.
Let’s dive into the best sleep hacks to help you drift off earlier and wake up feeling brand new. According to Healthline, one must try the 4-7-8 method, a cyclical breathing technique based on pranayama exercises in yoga. This exercise is said to promote calmness and help unwind before bed.
“A sleep schedule may help you fall asleep faster. Your body has its own near-24-hour regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night. The rhythm also has an important role in maintaining physiological cycles such as metabolism, thermoregulation, and sleep-wake cycles.”
The above source further claims that excessive daylight exposure can lead to earlier sleep and increased evening fatigue, while too much can hinder melatonin production, an essential hormone for sleep.
Medical News Today states that reading books can help prevent anxious patterns and improve sleep quality. A 2021 randomised trial study showed that bedtime reading improved sleep for 8-22% more people, the publication continued.
However, the above source advises against reading in bed, using dimly lit light, and avoiding books that may cause strong emotional responses.
The Sleep Foundation claims that “Gentle or calming music can also help you unwind before bedtime. Research shows that listening to gentle music induces relaxation and improves sleep quality.”
Also see: Reasons why you drool while sleeping
