Do you have problems sleeping at night? Do you feel that your sleep is disturbed and not getting peaceful sleep?
You are not alone. NIH (National Institutes of Health) confirms that one out of three adults in America are sleep deprived.
Here are some quick tips that can help you get sleep as early as possible.
- Get a Sleep Helping App in Your Mobile
Getting your sleep pattern in tune is the first step to get good sleep. Sleep Apps can play an important role to put you back on the right sleeping pattern. If you are already practicing good habits like proper exercises, healthy food, etc., it is time you get some support from a good sleep app.
Tracking your sleep phenomena (lucid dreaming) given you hands on data of how much time do you spend on dream cycle. By improving certain exercises, you can easily achieve dream awareness and control lucid dreaming.
- Set the right atmosphere
Do you know that your body temperature keeps changing once you fall asleep? You need to let your body cool down when you go to sleep. So, setting up the right room temperature improves the chances of getting good night sleep. The temperature should neither be high nor be low. People who took care of the room temperature, have significantly reported better sleeping results.
The next important aspect to get the right atmosphere is to keep the light under control in your sleeping room. Researchers have proven that darker the room, higher your chances of falling asleep. Exposure to stronger light, keeps your body awake – this interrupts your sleep cycle. So try to get a darker place to sleep.
Taking extra care on selection of mattresses, pillows, etc. would help you sleep comfortably. I would highly suggest getting the best hybrid mattress to keep the body temperature and posture right.
- Hot Bath Before Sleeping
Taking a hot bath right before you go to bed increases your chances of getting sleep faster. Hot both often helps to alter the core body temperature and cools it down. The cooler body temperature signals your brain that it is sleeping time. Many researchers proved that a hot bath 90 minutes before your bed time significantly improves the quality of sleep (deep sleep).
- Cognitive Behavioral Therapy (CBT)
CBT or Cognitive Behavioral Therapy is very famous among people with Insomnia. CBT is a program that helps to change your behaviors and thoughts that creates sleep problems. It also replaces the behaviors with the right ones to improve sleep.
Based on your requirements, your therapist may come up with the right therapy techniques. For example, sleep restriction, stimulus control therapy, relaxation training, sleep hygiene practices, bio feedback, passive awake training, improving sleep environment, etc. One or more of the above said treatments will prove effective suiting to your needs.
Though this article quickly lays out better ways to get quick sleep, if you have severe sleep disorder, it is very helpful to consult with your therapist or physician in the right time. Contact them and get cured today.