Sleep is so important to your health and your success, which is why it is seriously worrying that as many as 40 million people in the U.S. suffer from long-term sleep disorders every year, especially since many of these people could improve their situation with a few simple hacks.
One really easy thing that anyone can do to improve their sleep is the ‘4-7-8 breathing exercise.’
This is a simple technique whereby you breathe in for a count of four, hold for seven seconds, and then breathe out for a count of eight.
Do this a few times before bed to relax and drop off in record time.
A Hot Bath
A hot bath is one of life’s simplest pleasures, and it is also a good way to drift off to sleep.
Once you get out of a hot bath, your body begins to cool, and this signals your brain that it is time to get some shut-eye.
Avoid Bright Screens
For at least an hour before bed, try to avoid smartphones, computers, and TVs that emit blue light.
This is important because blue light can halt your body’s ability to produce melatonin.
As you will probably know, melatonin is an important chemical for helping you get to sleep, so doing all you can to help it is a good idea.
If you absolutely must look at a screen, download an app like flu.x, which filters out blue light.
Eating a small amount of carbohydrate before bed can help to induce a great night’s sleep, according to various pieces of research.
So, don’t feel guilty about that slice of toast or the extra bowl of cereal before bed – make it part of your routine!
Try a Down Comforters
Down comforters are extremely warm and cozy, so if you have trouble sleeping because you’re often cold and uncomfortable, try down for size, and, along with a decent mattress, it could be all your need to drift off at night.
If you do choose this option, you should remember that you need to wash a down comforter only when soiled to ensure that it keeps its shape and does its job of keeping you cozy for many years to come.
Make it Dark
For many people, even the tiniest amount of light in the bedroom can prevent them from getting the sleep they so desperately need.
This is easily solved by installing either thick curtains or a good quality blackout blind.
If you’re looking for a more affordable solution, you could always invest in a good sleep mask to keep the light at bay.
Use Lavender Liberally
The scent of lavender essential oil has a calming effect on the mind.
So, why not sprinkle some on your pillow and bedding, light a scented candle or burn some oil in an aromatherapy diffuser to set the scene, slow down your heart rate and help you drift off into sweet dreams without resistance.
See a Doctor
If you make real efforts to improve your sleep hygiene, but you don’t see any results, it could be worth making an appointment with your doctor to see if there is something more serious going on.