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Sleep is something that many of us struggle with, but it has a huge impact on our mental and physical health. Whether you find it hard to fall asleep or wake up tossing and turning in the middle of the night, a good sleep routine can make a huge difference to your health and wellbeing. Keep reading as we share our five top tips for how to sleep better and fall asleep quicker at night.
If you spend each night struggling to drop off to sleep, you might be wondering how to sleep fast and how many hours of sleep you need. With a healthy sleep pattern, most adults are able to fall asleep in just fifteen to twenty minutes and will need to sleep for seven to nine hours a night.
However, this will all depend on your body and sleep patterns. Some people are lucky enough to be able to fall asleep almost immediately after putting their head on the pillow.
Learning how to sleep better is something we can all focus on at any stage in our lives. Let’s take a look at our five top tips to help you relax each night and enjoy an optimum number of hours of sleep.
Your environment has a huge impact on your ability to sleep and your mental health. In order to relax at night, you want your bedroom to be relaxing and clutter-free.
The more visual stimulations you have around your bedroom, the more distracted your mind will be as you try to settle into bed.
Focus on all five of the senses when you think about creating a calming bedroom environment. Your sense of smell can assist with relaxation, especially when you use products with calming scents.
Some fragrances that have been proven to relieve stress include Lavender, Rosemary and Bergamot. They can help you to focus on something other than your racing thoughts and allow you to drift off naturally.
Some options for diffusing the fragrance through the room includes lighting a candle, using a reed diffuser or a mist such as Diane’s Night Dream Tea Pillow Mist.
Diane’s pillow mist is formulated with soothing notes of Lavender and Bergamot using Japan’s first Sleep Inducing Scent Technology to ease your mind and deliver a dreamy and peaceful night’s sleep after a long day. You can spray it directly on to your pillow or into the air to ease your mind and body into relaxation before sleep.
We are all so connected to our smartphones, tablets, and television screens today that it’s hard to get a break from the stimulation these devices provide. After spending all day at your laptop, the last thing you need to do before bed is expose yourself to more blue light.
For that reason, anyone learning how to sleep fast will need to try and remove technology from the bedroom. Instead, replace watching videos on your phone with reading a book or listening to a podcast before bedtime. This will help your mind to switch off and make you more likely to fall asleep in a short period of time.
While many of us prefer to wash in the mornings, you may find that taking a bath or showering before bed helps you to unwind and get ready to sleep. The decrease in your body temperature following a hot bath or shower can help you to relax and get ready for bed, which is one of the biggest advantages of washing at this time of the day.
Make sure you incorporate shower or bath products that use calming scents, as opposed to those that might wake you up more.
Diane’s Night Dream Tea Shampoo & Treatment is a good example. The products incorporate the same calming Lavender and Bergamot scent as the pillow mist and they work to deeply nourish and moisturize your hair for soft and luminous tresses. Not only will you discover how to sleep better, but you’ll also wake up looking and feeling more confident.
One reason that many people struggle to fall asleep is due to inconsistent sleep times. This is especially challenging if you have a job that requires you to work different hours throughout the week.
If you want to learn how to sleep better, we encourage you to create a sleep schedule. Your body follows a circadian rhythm, and when you wake up and sleep at the same time each day, it’s much easier to fall asleep quickly. It might take your body a week or two to adjust to this schedule, but it will be worthwhile in the long run. When you are looking at how many hours of sleep you need, most adults need between seven and nine hours of sleep a night. Keep this in mind when creating your schedule and work backward to ensure this works with your nighttime routine.
Caffeine is a stimulant that many of us consume throughout the day. While it’s great for fighting tiredness in the daytime, drinking coffee, soda, or energy drinks too close to bedtime can make you far too alert to learn how to sleep fast. Caffeine can impact both your ability to fall asleep and the length of time you sleep each night. Try to limit your caffeine intake in the six hours before your bedtime, especially if you struggle with sleep disorders such as sleep apnea.
While this might seem like a very early time to stop consuming caffeine, it will add many benefits to your sleep routine. Replace your coffee with a relaxing tea, such as chamomile tea.
Here at Moist Diane, we know the many benefits that a good night of sleep can offer to your overall health and wellbeing. Our Bonheur Night Dream Tea products are designed to be easily incorporated into your night-time routine to enjoy a better overall quality of sleep. By following the five tips we’ve shared above, we hope you’ll find it easier to relax each night and fall asleep quickly to give you the energy you need for your busy life.
