# Practical guide to sleeping well

By [ritata](https://paragraph.com/@ritata) · 2022-04-24

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Recently a bunch of my friends (including myself) struggle with sleep, such as falling asleep, waking up frequently during the night. To solve my own sleep problem, I have done some research and tried a few things on myself. Here are 3 practical steps to help you fall asleep faster:

**1)** **Wear blue light blocking glasses 2-3 hours before bed.** Research found that wearing blue-light-blocking glasses led to earlier production of melatonin, a hormone that helps regulate sleep-wake cycles and promotes sleep. You can try those glasses from Blueblox:

[https://www.blublox.com/products/clarke-sleep?currency=USD&utm\_source=loopa&utm\_medium=adwords&gclid=Cj0KCQjw6pOTBhCTARIsAHF23fLgoWqQPMqdEIWcWPLD4P0EhliEVc6LMh8nK9mx16B-BbcOWk2oi\_0aAjexEALw\_wcB](https://www.blublox.com/products/clarke-sleep?currency=USD&utm_source=loopa&utm_medium=adwords&gclid=Cj0KCQjw6pOTBhCTARIsAHF23fLgoWqQPMqdEIWcWPLD4P0EhliEVc6LMh8nK9mx16B-BbcOWk2oi_0aAjexEALw_wcB)

**2)** **Start “Bed time routine” 30-60 min before bed.** Hot shower, relaxing music, meditation sounds help a lot for me personally. A few good youtube searches to recommend are “[sleep meditation](https://www.youtube.com/results?search_query=sleep+meditation)” and “[yoga nidra](https://www.youtube.com/results?search_query=yoga+nidra)”.

**3) Keep your bedroom in a cool and dark environment.** Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up. Thus, keep your room cool and remove blankets as needed. I also use black out blinds in my bedroom that works really well for light blocking.

Sleep is so fundamental to our physical well-being and mental stability at all times. I hope with those three simple steps, you all can get a good night of sleep!

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*Originally published on [ritata](https://paragraph.com/@ritata/practical-guide-to-sleeping-well)*