Do you have trouble nodding off? Do you want to figure out how to put someone to sleep? Don’t worry; you are not alone.
Based on a survey of over 4,000 American adults, 27% are sleeping way too little. It’s estimated that a staggering 164 million people in the U.S. are struggling to get a shuteye every week. That’s more than 68% of the total population.
To improve your cognitive thinking, memory, mood, and all kinds of biological functions, you need a good sleep. A healthy sleeping pattern takes a predominant role in your physical and emotional well-being. But, if you can’t sleep, you are setting yourself for failure.
Regardless of who you need it for, it’s crucial to change these sleepless habits and learn how to get a good night’s rest. Here we will show you a couple of handy tips that can make that happen.
Top 6 Practical Solutions to Get a Good Night Rest
Learning how to put someone to sleep will require a few strategies. After all, what may seem useful to you may not be that beneficial for someone else. So, you would have to make a little bit of trial and error to get the hang of the sleeping patterns.
But, the moment you find the right tactic that suits you best, you will immediately get the kind of peaceful slumber you’ve been looking for. Here are a few options you might want to try.
- Pay Attention to the Lighting
Based on medical reports, light is a crucial factor in changing sleeping patterns. It’s an external influence that can affect the cells in the eyes and create unpredictable behavior.
When we leave the light on, our eyes will have trouble perceiving the surroundings as nighttime, making it difficult to fall asleep. Simply put, it tricks our mind into thinking it’s daytime, when in fact, it is pitch black outside.
If you can’t eliminate all the light sources in the bedroom, it’s best to use curtains to cover the light. Dim the sources and provide a comfortable environment for the mind to feel safe.
- Adjust the Warmth in the Room
Our body temperature fluctuates while we sleep. This is a normal biological process. Contrary to daytime, the temperature in the feet and hands start to increase, while the rest of the body feels cold to touch. If the bedroom is way too cold or too hot, the muscles will have trouble relaxing, which will send the mind into a day-dreaming frenzy.
The key to getting a shuteye is to adjust the warmth in the room you are trying to sleep. The proper sleeping environment should be from 15°C to 23°C (60°F to 75°F), advises the National Library of Medicine.
Of course, there is no “one-size-fits-all” temperature. So, you would have to experiment to see which one works ideally for your body. If you need to warm your body before bed, you can always take a hot shower or a bath. This will accelerate the system’s natural warming process and help the mind relax.
- Put Some Essential Oils on the Nightstand
To figure out how to get someone to fall asleep, you first need to know how to calm the mind. Essential oils have potent therapeutic compounds that can be used to make a calming atmosphere. Their restful properties can calm the mind and ease the stress.
You can use any oil you’d like, such as chamomile. Just put the diffuser sticks inside the preferred container and let the essence travel through the room. However, try to avoid fragrances that have extremely potent smells.
Instead of calming the mind and tension, they can inhibit the sensors and affect sleep. Therefore, you should select the oil that best resonates with your senses and calms your mind.
- Draft Up a Sleeping Timeline
For some individuals, having a sleeping timeline or a schedule can put their mind at ease, research shows. It helps the body regulate its needs and function normally. With such a timeline, you will be creating a healthy rhythm the system will get used to. And every time you are not going to bed on time, your mind will alert you and let you know you need sleep.
To do that, pick a time you will go to sleep and wake up. This time should be exactly the same every day. At first, the body will take some getting used to. But, once the mind learns the timeline, you will be sleeping every single day.
The key to success is devoting at least 7-9h of shuteye per night. This is a healthy duration for calming the brain. But, bear in mind that most people need 30min to fall asleep. So set at least half an hour more in your sleeping timeline.
- Skip the Naps
While napping is excellent for children and toddlers, it may not be that useful for adults with insomnia. According to medical reports, the longer the naps, the more difficult it becomes to fall asleep, possibly even resulting in sleep deprivation.
Based on a different study that evaluated around 444 university students, individuals who took multiple naps a week had the lowest sleeping quality at night. The same results were seen in individuals who napped late at night between 6 p.m. and 9 p.m.
To figure out how to put someone to sleep, you might as well suggest them skip the naps during the day or opt for shorter napping sessions of 30min or less.
- Drop the Caffeine
You are probably aware of the impact of caffeine on our minds. It stimulates alertness and energy to fight the fatigue. That’s how it keeps you awake. If you want to control your sleeping problems, drop the caffeine at night, experts suggest.
No, we are not talking just about coffee, we are talking about all sorts of beverages that are packed with caffeine, like cola and energy drinks. As long as you don’t drink them late in the afternoon, you might have an easier time relaxing at night.
Not getting enough rest may seem like a daunting problem. But it is fixable. Practicing these tactics above can help you stay on track.