February 15, 2025

On this site you will find a collection of articles we have produced, currently there 141 articles to read with 4 newly published articles


Sometimes we accept guest articles please see the link below.


Submit Article


If you would like to receive updates on new article publication please subscribe by the link below.


Subscribe

Five Tips for falling asleep quicker and getting better sleep.

Article: Five Tips for falling asleep quicker and getting better sleep.

How to achieve the best possible conditions for a good nights sleep.

In this article we will explore some simple tips on how to get a better night sleep, and more importantly how to get to sleep faster with robust sleep consistency.

Studies have shown that an eight hour sleep is considered the optimum for best performance, but this cannot always be guaranteed. The following five tips could help you get a better nights sleep and improver your overall performance and wellbeing.

1. Establish and maintain a regular sleep routine.

To achieve a regular sleep routine the first aim is to go to bed / sleep at the same time and then aim to achieve the same wake up time, each day. The first can be controlled, but the wake up time consistency can be achieved over time. The key is to ensure you maintain a regular going to bed time and set an alarm clock to wake up.

This self regulated sleep routine should be consistent on everyday of the week, not just week days.

The key is to be consistent with your sleep pattern, even if you have had a bad sleep the night before or do not feel tired. Also if you feel overtired, try not to break your routine.

Sleep time consistency is the key for better health.

2. Try and ensure your sleep environment is as dark as possible.

In this day and age we live in a very light polluted environment, meaning we are consistently deprived of darkness. A dark environment allows the brain to switch off quicker as there are less distractions, reducing brain activity, thus helping for a better sleep.

In science, darkness in the evening / nighttime allows the body to release a hormone called melatonin, which helps the body achieve a healthy timeframe for sleep.

A key tip is not to go to absolute darkness straight away, try and gradually reduce the lighting in your room in the hours before you intend to start your sleep cycle.

Try and stay away for any form of screen, especially high light emitting LED screens that emit blue light. The blue light from LED screens has been shown to disrepute the production of melatonin, which case disruption to the sleep cycle.

3. Try and keep your sleep environment cool.

It is not uncommon to have a bedroom that is in fact too warm for sleep, even though the temperature feels good.

The agreed temperature for a good night sleep is 18 Celsius or 68 degrees Fahrenheit. This is described as the optimal temperature for sleep.

The reason for this optimal sleep temperature is that your body and brain requires a dropped core temperature of around 2-3 degrees in order to initiate a good consistent nights sleep.

A surprising fact is that you will always fall asleep in a room which is cold rather than being hot, as your core temperature can stabilise quicker in a colder sleep environment.

Having a cold / cooler bedroom to start with, helps your brain and body in the right direction for sleep

4. Avoid caffeine and alcohol for as long as possible before your sleep routine.

Many people believe that alcohol is good for sleep, as after a few drinks people believe they sleep quicker, but alcohol is a vastly understood drug. Alcohol is a class of drug that is known as a sedative, which in effect, all you are doing is knocking your brain out. Alcohol does not help induce natural sleep.

Studies show that alcohol actually makes you wake up more often, resulting in a fragmented sleep pattern. Alcohol has also been shown to block your brains ability to allow and process Rapid Eye Movement, (REM) also known as dream sleep.

Caffeine on the other hand is a stimulant that helps keep the brain alert. Many people believe that caffeine preventing sleep is a myth as they often fall asleep after having a coffee in the evening, but when there is caffeine within your brain, deep sleep is severely reduced, meaning when you wake up the next day, you will not be as refreshed as you would have, if you abstained from drinking caffeine before sleep.

5. Do not stay in bed when awake.

If you find you have not fallen asleep within 20 minutes or you have woken up early and are unable to go back to sleep, don’t stay in bed awake.

The reason for this is that your brain can really quickly to learn and associate the fact your bed is place for being awake and not asleep.

In this situation the advice is to get out of bed and go to another room and try and read a book in low or dim light. It is important that you do not use any screen time during this period. Also eating food is out of the question.

You should only return to your bed when you start to feel sleepy again. This helps train the brain that your bed is a place for sleep.

You may not like the idea of getting up out of bed but its essential to help your brain reassociate the bed with sleep

Better sleep tip and techniques conclusion.

If you follow this five tips over a period of time you should see significant improvement of your sleep quality. If these five better sleep tips do not help, you may try and consider meditation techniques, as these have been shown in some studies to assist with better sleep patterns, by helping to relax your body and mind.

Share:

Disclaimer: Some links on this page are sponsored. We only endorse products and services from trusted sources, items that add value and are relevant to our readers, within our specialist sector. Buttons and links may open new windows and we may receive a commission for purchases you make with our associated partners.

More Wellbeing articles: