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Do you lie on your bed at night, staring at the ceiling, wondering when will you sleep? Here are a few changes you can make to your lifestyle to fall asleep the moment you hit the pillow.
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Exercise-- A morning walk or hitting the gym can kickstart your day, but according to a study presented at SLEEP 2015, the 29th annual meeting of the Associated Professional Sleep Societies, held at Seattle, any form of physical activity -- be it aerobics, morning walk, calisthenics, gardening, golfing, running is associated with better sleep habits.
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Try this app--Researchers have developed a smartphone app that not only helps you sleep well, but also helps you wake up with a good mood. The app called Dream: On plays a ‘soundscape’ to evoke pleasant dreams, such as woodland or a beach. Prof. Richard Wiseman, Hertfordshire University said that these 'soundscapes' not only help people get a good night's sleep but also help them wake up with a good mood.
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Put on orange glasses-- As weird as this may sound, a study claims that putting on orange glasses before you go to bed helps you get sound sleep. The study published in The Journal of Adolescent Health says that orange light blocks certain wavelengths of light emitted by electronic screens that hamper the sleep cycle, making it easier for one to fall asleep. The study also explained that light from the blue part of the spectrum inhibits the body's production of melatonin, a hormone that helps one fall asleep.
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Go to bed at 10 pm--According to a study conducted by the British bed linen brand, Bedeck, people should rest for at least two hours after cooking, washing up and doing the chores in the evening. The study said that the last meal of the day should be eaten by 8:29 pm, and the last drink, preferably tea, should be drunk at 9:10 pm. The study also said that one should go to bed by 10:00 pm and should read for 20 minutes before lying down. The study also predicted that if a person lies down on his right side, facing outwards, he should fall asleep by 10.26 pm and wake up directly around 6.47 am.
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Eat tryptophan-rich foods a few hours before bedtime--Tryptophan is an amino acid that triggers sleep. A study published in the journal Psychopharmacology says that the body needs anywhere between one to 15g of tryptophan to induce sleep. You can eat tryptophan-rich foods like cereal with milk, peanut butter, cheese, turkey, chicken, beans, lentils and eggs.
