Many people working from home find it hard to maintain a regular sleep schedule. If you do not get enough sleep, then you may suffer short and long-term effects from it.
Fortunately, there are many things that you can do to fall asleep quickly.
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Habits to Avoid
While there are many great things that you can do to fall asleep, there are some terrible habits that you will need to avoid. You will need to avoid drinking alcohol right before you go to bed. Alcohol can make it easier for you to fall asleep, but it will make it harder for you to stay asleep.
You will also need to avoid drinking Nyquil to go to sleep. Long-term use of Nyquil can lead to an addiction. If you find yourself needing this medication to fall asleep every night, then you will need to get help with Nyquil dependence right away.
Benadryl is another medication that people use to fall asleep. However, you do not want to use it. Benadryl has a number of side effects including dry mouth, urinary retention, and altered mental state.
Lower the Temperature in Your Room
Your body temperature changes when you fall asleep. Your core temperature decreases when you fall asleep, but your hands and feet will get colder. You will have a harder time falling asleep if the room is too cold. The ideal temperature for sleeping is 60 to 67 degrees Fahrenheit for adults.
You may also have an easier time falling asleep if you take a warm shower or bath before you go to sleep. Your body temperature will drop after the shower or bath, which will make it easier for you to sleep.
Keep the Lights Off
Light is a major influence on your body’s circadian rhythm. If the lights in your home are still on, then your body will have a harder time realizing that it is time for you to go to sleep. That is why it is best for you to sleep with the lights off.
Listen to Relaxing Music
While energetic and lively music can help us stay focused when working from home, relaxing music can make it easier for you to fall asleep. It has a direct effect on the parasympathetic nervous system, which helps induce a feeling of calmness. If you do not have music available, then blocking out all of the noise can make it easier for you to sleep.
Get Off the Phone
Many people who work from home use their phones from the time that they get up until the time that they go to sleep. However, using your phone before bedtime can make it harder to sleep. You should stop using your phone at least one hour before you go to bed.
Take a Melatonin Supplement
Melatonin is a hormone that is naturally produced by the body. It helps regulate the circadian rhythm. Taking a melatonin supplement before bed can make it easier for you to sleep.
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If you have trouble sleeping, then you should make sure that you avoid harmful habits. This includes things like drinking alcohol or taking Nyquil or Benadryl. You will also need to lower the temperature in your home and turn off the lights. Listening to relaxing music, taking a melatonin supplement and not using your phone before bedtime are other ways that you can improve your sleep.