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One third of our lives is spent in bed. It may seem like a lot, but it’s really necessary for charging the body’s batteries and restore our energy. If we do not get enough sleep, it can affect our ability to to work, study, be in a good mood, keep us healthy, and so on. If you are having trouble falling asleep, you might also have experienced going to work with dark circles around your possibly bloodshot eyes, something you probably want to avoid in the future. And without enough sleep our productivity falls to the bottom level as well as our abilities for assessment, memory and concentration.

Get in the habit of a daily rhythm

The body is intelligent by itself, and can learn patterns that it will use to optimize the body for the usual daily levels of activity. This means that having a routine of daily chores, eating at the same time and sticking to a repeating schedule can help make the body more ready for what you throw at it, and will adapt more easily to fit your working hours.

Writing a diary

While this might seem like a funny tip, it’s actually quite scientific. A number of studies have shown that stress is one of the most common reasons for people falling asleep slow. By writing down your thoughts and worries, other studies have shown that we get a release of various chemicals and thus decrease the levels of stress we otherwise would have encountered.

Consider eating vitamins

There are a number of benefits to consuming a daily dose of vitamins, from longer health to better bones. If you aren’t already, then perhaps consider this one an easy way to improve your quality of sleep and ease of passing out in the first place.

Be more active

Any form of physical activities done during the day will tire your body out, and your brain will soon thereafter feel the effects. One of the most effective ways to go out as a light once it’s time for bed is playing sports or running. There’s also a number of other positive benefits to this as well, so try it out for a few weeks and you’ll never look back!

Try  power napping

Consider a power nap by closing your eyes for around 15 minutes once you get home from work. The goal is not to fall asleep, but to set the body cycle in a new and refresh state. By recharging quickly one time a day for ~15 minutes your body can actually better adjust itself for a speedy sleeping process when night time comes knocking.

Get between 6 to 8 hours of uninterrupted sleep each night

In the first part of our post, we wrote that it is important to get into a certain pattern for the so-called Circadian rhythm. The most effective way to do so is by getting roughly the same amount of sleep every night, including on weekends. And remember that it’s better to get 7 hours of sleep each day, than 4 hours one night, and 11 hours the other night.

Create a healthy sleeping environment

It’s important that you have a good mattress, and just this one factor can make the difference between a good and a bad nights sleep. For more tips on how to pick the one for you, check this site. Using dark curtains to block out the sunlight, choose soft tones on the walls, have good air conditioning, make sure the room is free from noise sharing a bed with someone that does not have nightmares (or buy a bigger bed), dress in comfortable linens (pajamas), etc.

Try lowering the temperature in your bedroom

It’s actually easier to fall asleep in a colder room than a warm one. You can adjust your body temperature by setting the thermostats, cracking open a window, or using lighter fabrics and duvets on your bedding arrangements. Experiment and see what best suits you!