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Are you struggling to fall asleep at night? This article explores six tips to help you fall asleep more easily and establish a healthy sleep routine. Breathing techniques, such as 4-7-8 breathing, can help relieve stress and promote relaxation, making it easier to drift off to sleep. Guided meditation apps like Calm and Headspace offer sleep-specific meditations that can aid in falling asleep. If you find yourself awake after 20 minutes of trying to sleep, it’s best to get out of bed and engage in calming activities like yoga or reading to avoid associating your bed with wakefulness.

Adjusting the temperature of your bedroom to between 60 and 67 degrees Fahrenheit can optimize your body’s natural thermoregulation process and promote better sleep. White noise machines can help drown out distracting sounds and create a calming environment conducive to falling asleep. When it comes to late-night snacking, be cautious of consuming foods high in sugars or processed carbohydrates, as they can disrupt your sleep. Instead, opt for snacks containing melatonin, such as milk, almonds, and kiwis, or slow-digesting proteins and high-fiber carbs like yogurt, peanut butter, whole grains, fruits, and vegetables.

Another factor that can impact your sleep quality is the condition of your mattress. Mattresses typically last about seven to eight years, after which they may no longer provide the comfort and support needed for a good night’s sleep. Signs that you may need a new mattress include difficulty falling asleep, waking up with back pain, sagging or asymmetry in the mattress, and loud noises when moving around in bed. By addressing these factors and implementing healthy sleep habits, you can improve your overall sleep quality and establish a restful nightly routine.

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