Here are five tips to follow before bed to help you fall asleep faster, according to a sleep expert — and it’s similar to a kid’s routine
There’s a reason the phrase “sleep like a baby” is used when you’ve had a deep and restful sleep.
According to sleep expert Andrea Grace, adults can sometimes neglect their own sleep needs, especially before bed.
For World Sleep Day, which fell on March 18, and National Sleep Awareness Month, nursery brand ClevaMama teamed up with the sleep expert to share some tips on how adults can fall asleep faster.
Speaking to The Mirror, Andrea explained that parents, and adults in general, “need just as much appreciation as children do, and one way to do that is to take care of your sleep and give yourself a bedtime routine similar to your child’s.” .
Here are five sleep tips from Andrea to help you get ready for bed.
1. Turn off the screens half an hour before bedtime
This gives your body time to relax before bed. This rule applies to children and is a good place to start for adults too.
For some, removing screens from the bedroom might be the way to go.
2. Take a warm bath or shower right before bed.
According to the Sleep Foundation, a bath before bed increases blood flow to your hands and feet.
Coming back into the living room and starting to tidy up or watching something on TV will recharge your batteries.
3. Try to make your bedroom as calm, quiet and dark as possible.
Excess light disrupts the body’s production of melatonin (the sleep hormone).
Make sure your windows are covered. If light is still getting into your room, try wearing an eye mask.
4. It’s okay to read in bed, but avoid looking at your phone, computer, or TV.
For many people, their phone is the last thing they see before bed and the first thing they look at in the morning.
studies have shown that screen time before bed can increase sleep time, decrease sleep quality, and impair alertness the next day.
This can happen on many levels, for example exposure to blue light, which suppresses the production of melatonin, the hormone that triggers sleepiness.
5. Keep track of your caffeine intake.
Too much, especially late in the day, can prevent you from falling asleep.
According to Sleep Education, consuming caffeine six hours before bed shortens sleep by one hour.
The effects may be stronger in older adults because the body takes longer to process the caffeine.
https://www.mirror.co.uk/lifestyle/health/sleep-expert-shares-5-tips-26500833 Sleep expert shares 5 tips for falling asleep fast — similar to a child's routine