- Aditya Shukla, applied psychologist
Sleep cleans up debris in the brain, improves emotion regulation, and fast-tracks learning. It's a biological efficiency booster.
Use socks or warm water to warm your feet. They promote vasodilation - expanding of blood vessels - which leads to heat loss in the body. Heat loss triggers the brain to initiate sleep.
Visible light is made of different amounts of light energy. Blue light is the most energetic at around 450 nanometers wavelength. This frequency stimulates the eyes a lot, so the brain. Reduce blue light to reduce how much your brain is stimulated.
Avoid coffee and heavy sensory stimulation. Caffeine blocks adenosine in the brain which is supposed to slow it down. You can use mild sensory stimulation like reruns of a familiar TV show or familiar music to drown out random noises that alert the brain.
Incomplete work continues to rerun in the brain and creates intrusive thoughts that keep you awake. (the Zeigarnik effect). It increases anxiety and guilt. Completing your work also makes you feel you deserve rest, so it's easier to sl
-ensure the room is just slightly cold enough to snuggle up -use eye masks + ear plugs to drown out ambient noise and light which can break your sleep attempts. -try sleeping with pillows below or between your knees --relax yourself in bed