Fall asleep faster and sleep better

A good night’s sleep is essential for having a productive day. Unfortunately, many people struggle to get enough restful sleep on a regular basis. Fortunately, there are some simple steps you can take to improve the quality of your sleep and ensure that you wake up feeling refreshed and energized each morning.

1. Establish a consistent bedtime routine: Going through the same pre-bedtime activities helps signal your body that it’s time to go to bed, which makes it easier for you to fall asleep faster when it’s time for lights out.
2. Avoid caffeine late in the day: Caffeine can stay in your system up to 8 hours after consumption. So, try not have any coffee or tea past 2 pm if possible, as this will help reduce any disruption caused by drinking too close before going to bed.
3. Exercise regularly, but not before going to bed: Regular exercise has been proven beneficial towards improving overall sleeping patterns. However, doing strenuous activity shortly before heading off will just leave with an extra burst of energy, making falling asleep more difficult.
4. Keep electronics out of bedroom: The blue light emitted from electronic devices such as phones computers tablets etc. suppresses melatonin production, making it harder to fall into deep REM cycle.
5. Use blackout curtains: Sunlight increases cortisol levels which reduces feelings of drowsiness, therefore using thick blackout curtains to reduce the amount of sunlight entering the room.
6. Take relaxing baths/showers: Taking warm showers/baths relaxes muscles allowing them to loosen, helping drift off quicker
7. Listen to calming music or nature sounds: Listening to soothing tunes like classical music rainforest noises etc. help drown outside noise well, lulling brain into relaxed state.
8. Read books: Reading physical books rather than digital ones helps tire eyes, leading to deeper slumber.
9. Reduce stress levels: High stress leads to increase adrenaline secretion, thus reducing chances of getting proper rest.
10. Try natural remedies like chamomile or tea lavender oil: Natural remedies have been used for centuries to combat insomnia due to their calming effects to body mind.

By following these tips, anyone should be able to achieve much better quality daily shut-eye, resulting in increased productivity throughout their days!