How to sleep better
Would it not be nice to fall asleep as soon as your head hits the pillow? Unfortunately, loads of people spend hours tossing and turning at night trying to fall asleep. Of course, one bad night's sleep is usually not something to worry about. Our body is smart enough to automatically sleep a little deeper the next night to make up for it. The problem arises when you do this more than once in a row. Suppose you have had several busy days, resulting in you going to bed an hour later every day. By the end of the week, you are missing 7 hours of sleep. Not only does this make you much less productive during the day, but not getting enough sleep is also linked to conditions like burnout and depression. So, if you are looking for ways to avoid this, read on as we will share some tips on how to sleep better.
Natural sleep aids
There are many natural sleep aids: from sleep-inducing plants to special teas and supplements. However, we want to share a few environmental tweaks and activities for you to try as natural sleep aids.
- Create a dark bedroom environment. The absence of light signals the body that it is time to rest. So, make sure you have blackout curtains or a sleeping mask, use dim lights in the evening, and lower the brightness on your phone.
- Provide the right room temperature. On average, it is best to set the thermostat to around 18 degrees Celsius / 65 degrees Fahrenheit. Your body's temperature drops when you sleep, and a room with this temperature will help you fall asleep and stay asleep throughout the night.
- Exercise regularly. This ensures that you fall asleep faster. However, exercising also releases adrenaline, which keeps you awake. So, make sure you do not do any intensive training just before going to sleep.
- Avoid products that keep you awake. Examples are coffee, tea, chocolate, and other products that contain caffeine. It is important that you do not consume these products for at least 6 hours before going to sleep. Otherwise, the caffeine will disrupt your sleep.
- Do not eat heavy meals before going to bed. This will keep your body active as it needs to digest all the food.
- Do breathing exercises for better sleep. Many breathing exercises contribute to a deep state of relaxation and thus to a better night's sleep. You can read more about it in this blog post: Breathing exercises for better sleep.
How to sleep better with the Wim Hof Method
Although the breathing exercises of the Wim Hof Method are too intense to do before going to sleep, practicing the method can indeed ensure better sleep. For example, it provides stress relief , which is a common cause of sleep deprivation. In addition, it also ensures better focus , lower blood pressure , and a better immune system . All of these benefits will help you sleep like a log.
Practice the Wim Hof Method
Are you ready to start with the Wim Hof Method? Then try our free Mini Class. In 3 lessons, you will learn what the different aspects of the method can do for you. Ready for more? With the 40 lessons of the Fundamentals course, you will learn how to develop a consistent practice that you can maintain even after the course finishes. Check out all our video courses via the button below.
The three pillars
The Wim Hof Method is based on three pillars: breathing exercises, exposure to cold , and the required hard work and dedication. When you combine these three pillars, you will discover the power and benefits of the Wim Hof Method, of which better sleep is a much-reported benefit.