If you’re one of those people who has trouble falling asleep, you’ve probably tried just about everything. Teas, smoothies, medication, ergonomic pillows…
There are many different options at our disposal to help us get better sleep. We read about different tips and tricks all the time, but today we’re going to show you four effective ways, that according to science, will help you sleep better. What do you have to lose?
1. The right temperature for a better sleep
Many studies are now showing that the ideal temperature for sleeping is between 15 and 20ºC. If the thermometer strays from this range, we will begin to experience difficulty sleeping.
The University of California Berkley, for example, conducted a study over five years and concluded that, indeed, a sleeping environment with a lower temperature allowed participants to relax and achieve a higher quality of rest. Strange, but true. Many of us often fall into the line of thinking that we must be warm and toasty at night in the winter with plenty of blankets and quilts.
Ideally, you should try to keep your sleeping environment at a steady temperature, no higher than 20ºC. If it’s a little lower, even better. The heat in the summer makes it difficult for us to sleep. So try adjusting the temperature of your room today and see the results for yourself.
2. Sleep with one foot outside the covers
Surprised? It’s true! Many of us have done it without really knowing why. A study published in “Science of Us” explain the reason:
- When we are in a deep sleep, our body temperature lowers by a few degrees.
- If this does not happen, we experience insomnia. The body temperature stays stable and we become anxious and restless.
- Our feet are one of the best regulators of body temperature, so a nearly foolproof way to relax is to stick your feet outside the covers to cool down. Your body temperature will lower and you will sleep better. It almost never fails!
3. The benefits of sleeping on your left side
We’ve already told you a few times about the great benefits of sleeping on your left side. It’s really effective and healthy. Check it out:
- Many of our organs carry out their functions best during the night hours, like our lymphatic system. It’s during these hours that it purifies, drains, and oxygenates… Sleeping on our right side makes theses processes more difficult, and in turn, we won’t be able to sleep as deeply or healthily.
- Digestion is easier when we sleep on our left side. The stomach can carry out its functions more comfortably without the feeling of heavyness and bloating.
4. Turn off your electronic devices 2 hours before bed
Many of us tend to go to bed with our mobile phone or laptop and check social networking sites, talk with friends and family, then turn off the device and try to go to sleep.
What about you? According to the Foundation for Geoenvironmental Health, our vital organs function through electrical impulses. If we expose them to artificial electrical impulses, we could experience the following symptoms:
- Alteration of biological rhythms.
- Morning tiredness.
- Lack of concentration during the day.
So keep this simple tip in mind from now on. For a better sleep, turn off the computer, cell phone and television two hours before going to bed. You may be in the habit of watching a movie or TV show in bed, but if you suffer from insomnia, it would be a good idea to change this habit.
Two hours before sleeping, turn everything off and take a hot, relaxing shower. Afterwards, choose a good book and read quietly. Sleepiness will come little by little in the most relaxing way possible. Before you know it, you’ll be closing your eyes and finding yourself tangled up in the plot of your book.
Could there be anything better? Try it today!