Which frequency to fall asleep
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There are several effective strategies to help you fall asleep more easily. advises developing a wind-down routine, likening sleep to gradually landing a plane—it's essential to decelerate rather than expect to fall asleep immediately after turning off the lights. This routine could include relaxing activities such as listening to a podcast, reading, or light stretching 1.
Temperature management is another key factor. Keeping your bedroom cool, ideally around 67 degrees Fahrenheit (about 19 degrees Celsius), can help your body reach the ideal sleep state 2. Additionally, avoiding caffeine and alcohol close to bedtime and ensuring no large meals in the hours before sleep can enhance your ability to fall asleep naturally 3.
For those who struggle with sleep, maintaining consistent wake and sleep schedules is crucial, even after a bad night of sleep. emphasizes not compensating by sleeping in or taking naps during the day, as this can disrupt your sleep pattern 4.
Furthermore, supplements such as magnesium threonate, apigenin, and theanine can be beneficial if behavioral adjustments alone are insufficient. These supplements can help promote relaxation and improve sleep quality, although it's always important to consult with a healthcare provider before starting any new supplement regimen 5.
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