Having a good sleeping quality is very important to keep your health. Before learning about the best ways to get to sleep, it is also important to understand how much sleep do you need by age. For example, a teenager needs to sleep from 8 to 10 hours whereas adult needs to sleep from 7 to 9 hours. On the other hand, the elderly only needs to sleep from 7 to 8 hours. So, what do you have to do to achieve the best sleeping quality based on the standard?
Set the Bedroom Temperature
Temperature has an important role to make you sleep well at night. The best bedroom temperature is between 60 to 75 Fahrenheit or 15 to 23 Celsius. This temperature makes the room cold and it makes you comfortable. It is better not to set the temperature too warm because your hands and feet temperature increases when you are falling asleep.
Take a Warm Bath
How about if you don’t install Air Conditioners at home? You don’t need to worry about that because setting the Air Conditioner in the bedroom is not the only way to keep sleep tight at night. There are other best ways to go to sleep including taking a warm bath before sleeping. This is a simple trick to sleep well at night because warm water help to change your temperature fast. By the time your body’s temperature reduces, your brain gives a signal to go to sleep.
Set Your Sleeping Schedule
Most people don’t really care about the sleeping schedule. What you need to know that sleeping without schedule might be the reason why you are having difficulty to sleep. By setting a sleeping schedule it means you are activating a regulatory system in the body known as circadian rhythm. This system works like a clock which gives you a sign to sleep. When the system is activated you can sleep easier whether you want to take a nap or sleep at night.
Set the Light Well
Another reason why it is hard to fall asleep it can be because of the light in the room. The best solution is setting the lighting well. For example, it is better to turn off the lamp or at least reduce the light before sleeping at night. The light has a correlation with the circadian rhythm and when the room is dark, your brain gives a signal to sleep. Moreover, it helps to boost melatonin hormone which is useful to make you feel sleepy.
The most important thing, there are some simple best ways to get to sleep. You just need to apply one of them and achieve the best sleeping quality for a healthy body.