The average adult needs about eight hours of sleep each night for good health, but many already struggle to get that much each day.
In light of the ongoing pandemic and the anxiety associated with it, many are facing difficulties in relaxing before bed, which prevents them from enjoying this vital experience well.
The British “Express” website spoke with a group of experts at Mattress Online to find out how to fall asleep easily, by trying a set of tips half an hour before bed.
Chamomile tea:
If you are struggling to sleep, a cup of chamomile tea is a quick fix. Experts said: “Chamomile is known for its naturally calming effects, improving your sleep efficiency within two weeks.”
They added: “Chamomile contains an antioxidant called apigenin, which is commonly used to treat insomnia.”
red flashlight:
If you can’t stay away from your phone in bed, you’ll need to get a red light flashlight to cancel out the effects of the light from the screen.
Read more: How to fall asleep quickly
Mattress Online experts said: “Exposure to blue light from your phone or tablet is known to disrupt sleep, but did you know there is a light color that can improve this? Red light can stimulate the production of melatonin, a natural hormone that helps you sleep.
Research shows that just 30 minutes of exposure to red light can improve sleep quality.
eye mask:
Once you are ready to sleep, put an eye mask on to prevent anything from disturbing you. The experts explained: “Blocking out light with an eye mask is an easy and effective way to improve your sleep. It can work very quickly, and eye masks are a cheap solution to a good night’s sleep.”
Meditation:
You can download an app on your smartphone to learn the basics of meditation and fall asleep in minutes.
The experts explained: “Meditation is one of the quickest solutions to sleep, with research showing that just 20 minutes a day can improve symptoms of fatigue and insomnia.”
reading:
Reading is a great distraction from the stresses of daily life, but you shouldn’t read a thriller on an electronic device before bed. A Harvard Medical School study shows that the light emitted from an e-book can make it difficult to fall asleep and make the reader more tired the next morning.
Experts pointed out that “reading a relaxing book before bed can be the fastest way to fall asleep. It only takes six minutes of reading to reduce stress and relax the body.”
candle:
The flickering flame of a candle is so relaxing, but it’s the scent that helps you sleep.
Mattress Online experts suggest lighting a lavender candle before bed to help you fall asleep more quickly and feel refreshed and alert the next day. They said that inhaling lavender can improve your sleep quality in two weeks.
blackout curtains:
The experts said: “If you want to improve your sleeping pattern, research suggests that you should choose blackout curtains. It is said that blackout curtains can have a significant impact on our sleep-wake schedule, which relates to how much we sleep over a 24-hour period. So if your sleep has been affected lately and you’ve been sleeping a lot earlier or later than you’d like, try blackout curtains to reset your schedule.
Source: Express
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