What Can You Do To Fall Asleep?

An average of 6 to 9 hours of sleep per night is considered adequate for adults. A child’s need for sleep is greater than an adult’s. Sleep disorders, work schedules, everyday stress, a noisy or disruptive bedroom environment, and medical issues can all contribute to having sleep troubles. Even healthy food and lifestyle might not help you get enough rest. Therefore, a lack of sleep may be an early symptom of a sleep disorder.

Sleep is a crucial bodily requirement that enables you to feel rejuvenated and refreshed upon awakening. Sleep also helps to promote overall health and to keep diseases at bay. When the brain doesn’t get enough sleep, it doesn’t function correctly. Because of this, it will be difficult to concentrate, make decisions, recall information, or retain knowledge; that’s why it’s extremely important to sleep when you can.

Here are some of the simple things you can do to fall asleep without exerting too much effort:

What Can You Do To Fall Asleep

1. Breathing Exercise

Breathing patterns affect many things in our autonomic nervous system, including heart rate, muscle tension, motivation, and other features of relaxation and excitement. Some breathing patterns might be stressful, but others can help you relax.

Deep breathing is a method that promotes more air circulation in the body while also lowering anxiety and stress; it can also enhance your attention span and alleviate pain.

2. Take Sleeping Aids

There are over-the-counter items in pharmacies or products in the market that can help adults fall asleep faster, especially for those who have insomnia or other factors that can make it challenging to achieve the right amount of sleep.

You may choose to go natural by drinking herbal teas like chamomile, lavender, or other herbs that can help in relaxation. There are also flavored drinks in some groceries and health stores that contain natural ingredients like lemon and balm, which give a calming effect.

Nonetheless, the most popular sleeping aid is melatonin which is widely available in the market. In any of these options, it’s best to consult your doctor first before hopping into taking these supplements.

3. Subscribe to Sleep Apps

You know what they say about using gadgets too much, that it can cause sleeping problems? Though there is some truth to that, the digital space has proven that it can do almost everything once again. For some who are having problems falling asleep, sleep aid apps are available for gadget downloads.

Some of these apps run for free with limited app access, while some may require monthly or yearly subscriptions for broader sleeping aid selections within the app. These apps will run continuously for a set duration and will shut off automatically afterward.

4. Invest in Quality Mattress

Mattress prices can range from $300 to $4000, and it wouldn’t be a bad idea if you’re going to put in a little more bucks for that piece of the household item where you spend most of the time at home.

sleep improvement guide

Other than ready-made mattresses in the stores, there are options to customize the beds, providing better support to the body, promoting better sleep and relaxation. Customized beds are also great for those who have medical conditions that would require specialized mattresses.

It may be required to learn the foundations of excellent sleep hygiene and how to effectively set up your bedroom in order to get adequate rest. While these modifications should help you sleep better, seek treatment from a behavioral sleep medicine practitioner if your problem persists.

7 Ways to Live a Stress-Free Life in College

Everybody knows that college is not just about long lessons, wise teachers and interesting acquaintances. Sometimes it’s get harder to be in a harmonious and amicable mood when everything starts to fall apart, and students are trying to fix it but at the same time making the situation much worse.

The most common reasons of stress in college are as follows:

  • Different conflict situations with teachers and other students;
  • Huge lack of sleep and ineptitude to manage time;
  • Getting low grades and not completed homework and tasks;
  • Fears of the unknown and uncertain future;
  • Large amount of educational materials to study;
  • Difference between expectations and reality of chosen profession;
  • Intensive mental activity with a huge quantity of information.
  • Environmental crisis

There are some ways and tips how to live without stress at college, which can help you tackle with stressful situations by yourself.

1. Think about your time management

Try to do all the complicated lessons first and don’t leave your homework until midnight. Start with compiling a task list every week. Write down at least three important, short-term goals that you want to achieve. No matter what kind of your goals are, stick to them and do your best to achieve them! You can do more and you will feel better without delaying things “later”. Make small changes in your life and self-organization —find a place for each thing. Self-pity is a waste of time.

2. Acquire colorful and bright stationery

It will always make you smile in any way. Notebooks with your favorite flowers or animals will bring you peaceful mood and it will help you to be concentrated on pleasant thoughts. Buy some nice pens, pencils and other stationery and you will feel the difference and motivation to do something with these cute things.

3. Eat only healthy and wholesome food

“We literally are what we eat”, says chief editor at Pro-Papers. If you feel stressed, instead of reaching a pack of biscuits or the nearest fast-food chain restaurant, try to eat something healthy and it will help you manage the stress.

For example, avocado and bananas are loaded with potassium, a vital mineral which can keep blood pressure within normal parameters. Feeling low? Eat some almonds, pistachios or walnuts and your immune system will be boosted by vitamins and zinc!

4. Sleep well, at least 8 hours per night

Lack of sleep can cause bad mood, concentration problems and a general severe fatigue. It also affects our ability to perceive and memorize information, which can cause a strong stress when you have to learn a lot. If you have good sleep, it increases your attention, self-confidence, memory, social skills, and appetite. Use a weighted blanket in order to reduce stress and anxiety.

5. Think of your new hobbies

Do you know the best way to put an end to all the stressful situations? Knitting and painting increases the activity of the prefrontal cortex and improve your creativity skills. Scientists have found that gardening improves mental health and physical health, as well as reduced levels of depression.

Cooking is a rather meditative exercise and a great way to deal with stress. Everything that you need to do — is to find your own hobby and get the benefits from it!

6. Listening to peaceful music

Music not only affects our mood, but also inspires, relieves stress, calms and even heals. Gentle music with a harmonic tune will help reduce the level of the stress hormone cortisol, which causes damage to our mind and body. Just turn on the new album of your favorite band and start relaxing after nervous day at college.

7. Go to shopping

Sometimes all we need to feel happy is a new dress or new sneakers, isn’t it? According to psychologists, shopping is one of the most effective ways to help relieve depression.

The main thing is not to get nervous about some little things. It’s undeniable that these little things cause a serious stressful condition which is too destructive for our nervous system and mental health. Avoid contact with people who are sources of negative emotions, thoughts, moods. If you think, “I will never finish on time,” stop thinking that way. Better imagine your success — visualize how you will feel, shaking the hand of your professor, how he says that you have done a great and important job.

Your hard work will pay off as soon as you leave the tears and regrets behind you. Do not accumulate anger and negative, make a decision, shake off the burden of negative emotions and go on. When you arrange your priorities properly, you will become more organized and have your stress relieved by focusing more on your success. Only then, you are likely to become a confident student for whom studying is just a piece of cake.