Easy ways to fall asleep faster. How well do you sleep? Good and enough sleep is profoundly important for your body. Having a good sleep can help you look vibrant and good. And makes your body and brain function properly.
While some people have no problem falling asleep, but many others have intense difficulty falling and staying asleep through the night. Inadequate sleep can make your body and brain not function properly. It can affect your memory, learning, emotions, and mood.
Are you having the problem sleeping at night and you are thinking of what to do to have a sound sleep, or have ever wonder how you can improve the quality of your sleep? Do you know there are easy ways to fall asleep faster?
This article seeks to discuss the advantages of having enough sleep, why you need to sleep well, will help all who have difficulty falling asleep or getting a good night’s rest.
Continue reading to see some simple tips which can help to fall asleep faster and easily.
Here are 16 simple and natural ways to fall asleep as fast as possible
Lower the Room Temperature
Your body temperature changes as you fall asleep. The temperature of your hands and feet increases while core temperature decreases
If your room is too warm, you might have a hard time falling asleep. keeping your thermostat to a cool temperature between 61–75°F (15–23°C) might help you fall asleep faster.
Individual preferences will vary, so find the temperature that works best for you.
Additionally, covering your feet with socks or taking a warm bath could also help speed up the body’s temperature changes and help you sleep.
It is important to note that the body’s temperature is elemental to regulating the biological body clock. When one falls asleep, the body temperature tends to drop marginally, which some virtuoso believe veritably aids the performance all along. The National Sleep Foundation endorse a bedroom temperature of 60-67°F for the most Sleep-Friendly atmosphere.
Get on a Schedule
A lot of people find out that setting a sleep schedule aids them in falling asleep easier.
The body is embedded with its own regulatory system known as the Circadian Rythm. The function of this internal clock is to hint at the body to feel active during the day but rather sleepy at night.
It has been observed that if one wakes up and go to bed at the same time each day, it can help the internal clock to maintain a regular schedule. When the body conforms to this schedule, it will be much easier to fall asleep and wake up at about the same time every day
It is also of utmost importance to get seven to nine hours of sleep every night. This has been delineated to be the ideal duration for adults. When you get on a sleep schedule, it will help ensure you get a plenteous amount of sleep
The last point here is to give yourself 30 minutes or an hour to wind down in the evening before getting into bed. Doing this allows the mind to relax and brace for sleep.
Practice Yoga, Meditation, and Mindfulness
The difficulty of falling asleep comes as a result of the amount of stress people go through in their day to day activity. This can turn out to be even worse in terms of sleeping issues.
Meditation, yoga, and mindfulness are very important implements to calm the mind and relax the body. Besides the attributes, it has been shown to also improve sleep.
The importance of meditation is that it augments melatonin levels and also aid the brain in achieving a specific state where sleep is achieved easily.
While Meditation augments melatonin levels, Yoga stimulates the practice of breathing patterns and body movements. This helps to release stress and piled up in the body.
The art of practicing yoga aids to control a person’s mind body and soul. It synchronizes physical and mental disciplines to bring about a peaceful body and mind; another of its importance is that it helps to maintain stress and anxiety thus, keeps you relaxed. Yoga also helps to increase muscle strength, flexibility and body tone.
In conclusion, Mindfulness may help one maintain a good focus on the present and you worry even less while you tend to fall asleep.
When we indulge in one or all of these techniques, it will enable the body to get a good night rest and you wake up feeling re-energized.
Avoid Naps During the Day
Some people do not sleep well at night, this may be caused by insomnia. They tend to feel sleepy during the day which can lead to daytime napping.
Although naps of short duration have been linked to improvements in well-being and alertness, there are different reactions to the way napping affects nighttime sleep.
It has been revealed that regular, long (two hours or more) and late naps probably from (4 p.m to 6 p.m) may lead to poor nighttime sleep quality and sometimes sleep deprivation.
Recent studies have shown that out of 440 students in college, those who napped more than two hours, those that took three or more naps per week, those who napped late (between 6 and 9 p.m) had the impecunious nighttime sleep quality
Another study carried out for older adults showed that adults who napped frequently had lower nighttime sleep quality, more restricted physical activity, more onerous symptoms and were more feasible to be corpulent than those who seldom took a nap.
However, other studies have affirmed that naps do not have an effect on nighttime sleep.
If you want to find out if taking naps affects your sleep, try one of these; either exclude naps altogether or just curb yourself to a short nap (40 minutes or even less) a bit early in the day.
Watch What and When You Eat
Research has shown that food with high-carb content may be detrimental to a good night’s rest. So it is of utmost importance to review the type of food you eat before bed as it may affect your sleep.
An audit of studies has concluded that a high-carb diet can get one to fall asleep faster but it won’t be a very restful sleep. Instead, meals with high-fat content could promote a deeper and even more restful sleep.
Actually more studies agree that a low-fat/high-carb diet somewhat dwindled the quality of sleep when compared to a high-fat/low-carb diet with the same content of calories for both diets.
For those who enjoy a high-carb meal for dinner, it should be consumed at least four hours before bed-time, so the body has enough time to digest it.
There are some particular foods that have been proven beyond reasonable to doubt to help you get a better sleep. They include; fatty fish like salmon, warm milk with Horlicks powder and fruits like tart cherry juice or kiwifruit.
Regardless, it is not a good idea to go to bed with a full stomach. Before going to sleep, it is recommended that you wait long enough after dinner so as to allow the body to digest the food before going to sleep. Eat 3 hours before sleeping to ease you to sleep fast
Listen to Relaxing Music
Listening to music can significantly improve the quality of sleep. It has been shown that music can be used to improve chronic sleep disorders like insomnia.
A study of 24 young adults has shown that sedative music (melodic and soothing music used in music therapy) promoted deeper sleep.
The Buddhist kind of music which is created from different Buddhist chants are used for meditation. Listening to this type of music may serve as a great tool for improved sleep.
Another study has shown that 30 participants, when exposed to soothing music for 45 minutes at bedtime, had a deeper and restful sleep when compared to the rest participants not listening to music.
Lastly, blocking all noises could also help you fall asleep faster and also boost undisturbed sleep when there no availability of relaxing music.
Healthy sleep comes as a result of proper physical activity as it is considered beneficial.
Carrying out daily exercise can help to increase the quality and duration of sleep by boosting the creation of serotonin in the brain and also reducing the levels of cortisol, a stress hormone.
Excessive training has been connected to poor sleep. However, it is necessary to maintain a balanced-intensity exercise routine and not overdo it.
To promote better quality sleep, the time of the day for exercise is of utmost importance. So, working out early in the morning is even better en compared to working out later in the day.
Therefore, undertaking a moderate-to-vigorous exercise in the morning could naturally improve the quantity and quantity of sleep.
Having a comfy bed is key to good sleep.
It has been proven without reasonable doubt that having a comfortable mattress and bedding could have an impressive effect on the quantity and quality of sleep.
It has been shown that a medium-firm mattress has been shown to affect sleep quality positively and prevent muscular discomfort and sleep disturbances.
Pillow quality is also very crucial. It can affect your temperature, comfort and even neck curves. A study has shown that orthopedic pillows are better than feathers or memory foam pillows.
In addition to this, using a weighted blanket could as well reduce body stress and help improve sleep too.
Finally, the fabric of the clothes worn to bed can also affect how well you sleep. it is important you choose clothing made of fabric that is comfortable that could keep you at a nice temperature throughout the night.
Turn Off All Electronics
The frequent use of technology has been shown to be bad for sleep quality.
The usage of electronics such as fiddling with mobile phones, watching TV, video gaming, and even social networking could make it really hard for you to fall asleep.
There are lots of literature on the adverse effect of electronics and social media use on the quality of sleep on adolescents. However, the problem is also common amongst adult.
It is advised that all electronics are disconnected and also computers and mobile phones are put away so as to ensure a quiet place, free of disturbance. With this, you will be able to fall asleep much faster
Some people have much difficulty falling asleep. This is because their thoughts keep running in circles. Study on this has shown that this could produce stress and anxiety, which in turn can generate negative emotions and disturb sleep.
Even some daytime thoughts and worries may affect nighttime sleep.
Research has shown that focusing on positive thoughts and journaling can calm the mind and even help you sleep better.
Penning down positive things that happened during the day can create a state of happiness and much gratitude, try to remove events that are stressful and promote enough relaxation during bedtime.
Actually, a study of 50 college students showed that journaling helped to reduce bedtime worry and stress, improved sleep quality and even increased sleep time.
Try to practice this approach by setting aside 20 minutes every night to write about your day. it is really important to focus not just on the positive events of the day but also your feelings at that particular time.
Limit Caffeine and Drink a Soothing Beverage
Caffeine is a Central nervous system stimulant. It is of the methylxanthine class. Sometimes consumed as a psychoactive drug. Contrast to other psychoactive substances, it is deemed legal and its usage is unregulated in nearly all parts of the world.
When it reaches the brain, the effect mostly noticed is alertness. You will feel more awake and less tired, so it is used as a common ingredient in medication to treat and manage headaches, drowsiness, fatigue and stimulate alertness. It can be found in foods and beverages like chocolate, energy drinks and sodas.
Unfortunately, caffeine causes a negative impact on sleep. Research has it that the consumption of caffeine can make it harder for one to fall asleep. it could also shorten and give poorer sleep quality.
Albeit, the effect of caffeine differs from person to person, it is advisable for you to abstain from the consumption of caffeine at least 5 hours before bedtime.
Instead of taking caffeine, you could drink tea, This has shown to promote sleep and relaxation
The property of tea which makes one feel relaxed comes from its high content of L-theanine, which has been to shown to reduce physical and mental stress, boost mood and improve mental function.
Most traditional tea like black and green tea have been shown to have a very good concentration of L-theanine. Teas like chamomile, valerian and passion flower have shown a positive effect on sleep.
However, black and green teas may have a comparatively high content of caffeine, which hampers sleep time. Therefore it is even better to drink teas free from caffeine.
Adjust Your Sleep Position
The body position during the night also determines the quality of sleep.
The three main sleeping positions are: back, stomach or side. It was traditionally believed that back sleepers had better sleep quality. Albeit, research has shown that using this position might cause issues such as sleep apnea, snoring and blocked airways.
As a matter of fact, a study done on 20 people has shown that the participants who reported of frequent poor seep spent most of their sleep time on their back and were awake even more than better sleepers.
Although sleep position may be due to individual preferences, high-quality sleep may be linked to the side position.
It may be of great use placing a pillow between your legs for more back support if your preference is sleeping on your side.
If your preference is sleeping on your back, consider a pillow with good quality to support your neck. And if you sleep on your neck do not use a pillow so you won’t strain your neck.
For kids, it seems bedtime reading promote longer and sounder sleep. Reading could be a good activity that will help you rest before bedtime.
However, it is important to take note of the difference between reading the traditional paper book and electronic book (Kindle or iPad) at bedtime.
The electronic books tend to emit a kind of light which can reduce the secretion of melatonin, thus, making it harder for you to fall asleep and you feel tired during the day.
Therefore, read a physical book for an improved and relaxed sleep.
Visualize Your Happy Place
Visualizing a place that makes you feel happy and calm helps a lot compared to lying in bed thinking and worrying about stressful things.
50 participants were instructed to use “imaginary distraction” after they were tested to be suffering from insomnia. This went well as they were able to fall asleep faster.
With this technique, you will be able to occupy your mind with good thoughts instead of engaging with concerns and worries of the day.
Picturing and also concentrating on a serene environment that can make you feel relaxed and peaceful can help gear your thoughts away from worries.
Force Yourself to Stay Awake
It is true that forcing yourself to sleep dramatically reduced the chances of you falling asleep.
Trying a technique known as “Paradoxical Intention” can help. The technique involves trying to stay awake instead of forcing yourself to sleep
The technique is also based on the idea that forcing yourself to fall asleep can produce stress and anxiety that can prevent you from relaxing and snoozing off.
A study has shown that using this technique will help you to fall asleep faster when compared to people that don’t use it. This is because the pressure of performance as per falling asleep dwindles, and you tend to fall asleep more easily.
So, why worry about falling asleep right away. Do not be in a haste to fall asleep. Give yourself plenty of time to do that.
Try Certain Supplements
Supplements can help to improve the quality of sleep. They have been proven to encourage sleep either by calming the brain activity or production of sleep-promoting hormones.
Some of the supplements include:
- Magnesium: Magnesium helps to activate the neurotransmitters that are responsible to make you sleep. Shortage of this supplement can cause insomnia, while complement may help promote a restful sleep. Taking doses of 200-400 mg per day has shown to improve sleep when taken with food.
- Melatonin: Melatonin is a hormone that is produced naturally by the body. It can also be taken as a supplement for sleep regulation. Taking 0.5-5 mg per day 35 minutes before bedtime helps to improve sleep quality
- Theanine: Theanine is an amino acid which possesses some sedative properties. Although it has not been proven to activate sleep, it could aid relaxation. Taking doses of 200mg per day seems to help.
- 5–HTP (5-hydroxytryptophan): 5-HTP catalyze the production of serotonin, this has been linked with the regulation of sleep. Taking doses of 300-500 mg per day, either in divided doses or once daily is very effective in treating insomnia.
- GABA (gamma-aminobutyric acid): GABA is a compound which is produced in the brain and can constrain certain transmitters in addition to that, it helps the central nervous system relax. Doses of 250-500 mg and no more than 1000 mg are often recommended.
The problems of falling and staying asleep are not only frustrating but it could also affect one’s physical and mental health.
Fortunately, practical and easy methods have been shown to promote quality sleep.
They include a well-balanced diet, practicing meditation and yoga, making your bedroom comfortable and free of distractions, reading and drinking herbal tea.
Certain foods and supplements are available to help relax your body and mind.
Finally, using some or all of this techniques can greatly improve your sleep
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