A few days ago I gave you some nutrition tips for better sleep. Today, let's look into how you can change your environment/routine to fall asleep faster.
The first tip is having a consistent sleep schedule. There's research showing that it takes longer to fall asleep for those who have irregular sleep/wake patterns . The same research also found a negative effect on cognitive performance as a result of irregular sleep times. This makes sense, the body runs on an internal clock, known as the "Circadian Rhythm." Keeping your sleep times consistent prevents delays in your circadian rhythm.
The next tip may sound odd, but it's having a lavender scent in your bedroom. The reason this seems to be beneficial is that lavender scent has a relaxing effect . This relaxing effect can help you fall asleep faster, as shown in a 2012 study . Now, obviously, this won't make or break your sleep. But there's little to lose, it's at least worth trying.
Lastly, we have sleeping in a cool room. Before you fall asleep, blood vessels in the skin dilate, resulting in heat loss. This initiates an important process for falling asleep: a drop in your core body temperature . To support a drop in your body temperature, it's a good idea to sleep in a cool room.
Great write up by @iwannaburnfat .
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