On top of the various methods I have given you, I wanted to summarize the many things Doctor Mike Speaks about to help you sleep better. Doctor Mike compiled a list of tips to sleep faster in his video called “Proven Sleep Tips | How to Fall Asleep Faster | Doctor Mike.” You need to exercise throughout the day because it improves your sleep quality and extends its duration. It can be anything from a walk to working out. Exercise generates hormones that are crucial to enhancing one’s sleep quality and making them tired. You want to avoid eating foods before bed because it stimulates gastric issues making it harder to fall asleep efficiently. It would be best to avoid alcohol and caffeine before bed is a fantastic way to improve sleep. Alcohol may make it easier to sleep, but it interrupts your brain and restricts your body’s recovery. Caffeine will last approximately 6 hours after consumption. If you have it in the evening, you will not be able to fall asleep quickly, and when you do, you will not have a night of quality sleep.
The next tip is to avoid naps as they decrease your sleepiness, making it more difficult to fall asleep. It would help if you tried to avoid them as much as possible unless it is necessary. In the evening, dim your lights to make you feel more tired and boost your melatonin hormone production. As I have mentioned many times before, avoid blue light or use blue light glasses to fall asleep quicker. It would help if you lowered the temperature in your room because when you sleep, your temperature automatically reduces to help with that process. The sheets you use should be cotton or a material that is comfortable for you. Your body will be able to breathe under the sheets and will make sure you are comfortable. You should turn notifications off so that your sleep cycles are not interrupted. It would help if you did not sleep with dogs because they can impede your sleep cycle. If you cannot fall asleep for a while, get out of bed, do something relaxing, and then get back in bed.
Doctor Mike answers some sleep questions that I want to address. You need to sleep for at least 7-9 hours of sleep if you’re going to experience the positive effects of sleep. With a lack of sleep, you are more prone to injuries. When you are drowsy, you have microsleep moments, which is when you fall asleep with your eyes open. If you are driving, these micro-moments could cause your death. A lack of sleep impedes on reaction times and various processes in the body, so it is critical you do not exhaust yourself and get enough sleep. Doctor Mike has three pillars of health: Quantity, Quality, and Consistency. You need to keep these three things in mind if you want to enhance your sleep quality. Quantity refers to the amount of sleep you should get, which is about 7-9 hours. Quality is the effectivity of sleep to recover your entire body after a day. Many tips listed above improve your sleep quality. Then by maintaining consistent sleeping patterns, your circadian rhythms remained balanced and provided you with the best possible sleep.