10 Ways to Fall Asleep More Easily (Part 2)
Updated: Sep 13
In the previous article, we mentioned 5 ways, and now we will mention the remaining 5. If you haven't read the first part of this topic, click the link below.
Natural Sounds
If you live in the countryside or somewhere far from the road and noise, you have the honor of opening the window and listening to the birds and the wind before sleep. However, those who don't have that option can play natural sounds from their phone for a while before bed. Choose the atmosphere that suits you best, turn off the light, lie down, and enjoy. With this method, falling asleep will certainly be easier. There are plenty of apps made exactly for this purpose, but our recommendation is this one:
Going to Bed on Time
We all already know this. Many people say they can't go to sleep early, but remember, that is purely a habit. If you have a problem with this, try one of the previous tips and you will see the effect. There are certain phases in your circadian rhythm that, if you miss them, you have to wait for the next one. For example, that is the situation when you feel sleepy at 10 p.m., but you don't fall asleep, and then you don't feel sleepy again until midnight.
Turn Off Your Devices
It is important to turn off electronic devices—your phone, television, computer, laptop, and others. It has been proven that looking at your phone, television, and other devices right before bed, and even an hour before that, worsens your sleep and makes it harder to fall asleep because blue light gives you a false feeling of alertness. To avoid the consequences, you should avoid looking at these devices for two hours or even longer before sleep. On top of everything mentioned, it will additionally tire you and damage your eyesight. If you absolutely must do something on your phone, try to keep the brightness as low as possible, turn on dark mode, and change the blue light to warm orange light (Reading mode) if your phone has that option, and if not, you can download this app.
Don't Overeat
There is no need for any special explanation here. You certainly don't want your intestines working all night instead of getting some rest themselves. It's not just about overeating—it's not advisable to eat anything before bed, especially something sweet. An incredible number of people make the mistake of eating before sleep, so their intestines work nonstop, which later leads to serious problems.
Water
Last but not least. We are aware that we need to stay hydrated, but drinking a lot of water right before bed is not such a smart idea. Water stays in the body for a relatively short time, so you can drink it about half an hour earlier, and then the smartest thing would be to go to the bathroom, so you don't wake up during the night. And yes, don't drink too much.
Physical Activity
And for the end, one bonus tip, and that is physical activity. It doesn't matter whether you play sports, train in the gym, or dig in the field—it's only important that you are physically active during the day. After hard work, your body will need rest. If you just sit all day and stare at your phone or computer, you will tire your brain while your body remains tense. Physical activity not only improves sleep, but it also rests and "cleans" the brain.