Why is it so difficult to get a good night’s sleep? If you’ve tried all the pillow mists, weighted blankets, and breathing exercises in the sun for a good night’s sleep, there may be an easier solution.
According to Mattress Online experts, finding your own “sleep window” — the best time of day for an individual to fall asleep — could be the answer. Yes it’s really easy.
So what exactly is a sleep window and how do you find one for yourself? It’s time zone. Everyone sleeps differently. The time period associated with your own sleep window comes down to you as an individual.
A useful analogy to explain sleep windows is to imagine yourself waiting for a connection at a train station in the middle of the night. When the train arrives, either head to your destination or miss the train and wait for the next train.
Chloe Angus, wellbeing manager at Cavendish Care, explains:
Everyone sleeps differently, and while it takes a little experimentation to identify your own sleep window, the optimal sleep window for most people is between 9:30 PM and 11:30 PM. Because there is, Chloe suggests experimenting with this time of day.
Chloe adds: “Creating a good sleep routine and regularly falling asleep at your optimal window will create good brain habits for sleep, which will have a positive impact on your overall sleep status.”
So how do you find a specific sleep window within this two-hour period? “Use the standard eight-hour sleep recommendation as a benchmark,” she says. “Refer to this benchmark when finding your sleep window, whether you think you need the recommended 8 hours of sleep or not. Aim to sleep by and adjust accordingly.”
Now that I know my specific sleep window (for example, I am usually woken by my daughter at 5:30 am and I can survive with about 7.5 hours of sleep, so my “sleep window” is around 10 pm. ), and here’s how to actually fall asleep: According to Chloe, in your window.
be prepared not to fall asleep too soon
“Even if you try to go to bed early with good intentions, you rarely fall asleep as soon as your head hits the pillow. Consider preparing your body and mind for sleep with a sleep-friendly routine in the evening and avoid things that can affect your sleepiness.
Limit caffeine intake and avoid late-night snacking
Ideally, avoid caffeinated beverages such as tea, coffee, energy drinks, etc. from noon and completely at least 2-3 hours before bedtime to give your body a chance to properly digest the food before bed. finish eating
avoid looking at electronic devices late at night
It’s well known that the blue light emitted by mobile phones and other electronic devices is overstimulating, but the type of content we consume before bed also affects sleep quality and ability to fall asleep. It is possible. Use your phone’s Do Not Disturb feature to turn off notifications on your phone, and use night filters to keep your TV and movie content from getting sizzling and stimulating until bedtime. .
Develop a nighttime routine to optimize your sleep window
Our minds and bodies are enjoying life. A healthy bedtime routine, such as reading, listening to relaxing music, or following a step-by-step skin care routine, can help calm you down before bed and help you achieve the ideal sleep times necessary for good health. Helpful.
Write a sleep diary for daily “deadlines”
Keep a “deadline” sleep journal for consistency and write down your mental distractions on paper before you go to bed. For example, drink your last cup of coffee at noon, and drink herbal and decaffeinated drinks only after this time. Dinner ends at 7pm. Turn off your phone/TV and start your bedtime routine at 9pm. By removing these distractions, your body will be able to identify when it normally wants to sleep naturally.
A good dream.