A lot of us don’t know how to fall asleep fast and feel crabby. According to the National Institute of Neurological Disorders and Stroke, about 40 million people in the United States suffer from chronic long-term sleep disorders. We need better sleep, for better life.
Knowing how to fix sleep disorders and how to fall asleep fast is one of the most important things you should know to improve your overall health and well-being. It works beyond boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
There are many factors that can interfere with your good night’s sleep. It’s no wonder that quality sleep is sometimes elusive. Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage you to fall asleep fast and sleep well at night. Start with these simple sleep tips to fall asleep fast and start dreaming something good!
1. Keep a sleep routine
Varying your sleeping times by more than an hour can severely disrupt your sleep quality. Going to bed at the same time every night helps the body to sync with your body’s natural sleep-wake cycle—your circadian rhythm. You should use the same sleep schedule even on weekends. Even if you have to go to bed later occasionally, try to get up at your regular time. This is very important to have a better good night’s sleep.
2. Exercise regularly
Did you notice how much running around little kids do — and how soundly they sleep? Physical exertion can help you get deeper and more restful sleep. The research suggests that regular exercisers sleep better than those who don’t. You don’t need to invest hours in exercising – 20 to 30 minutes of daily activity will be enough to sleep well. Try a brisk walk, a bicycle ride, little swimming, or even gardening or housework. You can also check these 9 easy exercise tips for a better sleep. Though the timing is important, if you exercise too close to bedtime, it may disturb you while sleeping.
3. Sleep in complete darkness, or as close to it as possible
When the sun goes down, your body will naturally start releasing melatonin to help you get sleepy. Bright lights can disrupt that process. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. This may leave you wide awake when it’s finally time to hit the bed. Try turning off lights you do not need before one or two hours of your bedtime. This darkness will make your body start producing the hormones that make you sleep. By that, you can experience how to fall asleep fast at night.
4. Take a shower before bed
Research suggests that exposing yourself to fluctuating temperatures can speed up your body’s thermogenic effect, which can help you experience a deeper sleep. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed. So, take a shower that starts out hot, and then ends with a few minutes of cold water before you go to bed.
5. No TV Right Before Bed
TVs and other electronic gadgets are too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function. Experts claim there’s a strong association in people’s minds between sleep and the bedroom. TVs and other electronic gadgets weaken that association. Few minutes (30-45) before sleep, you should switch off all electronic gadgets to have a good night’s sleep. But if you are too habituated to that, then go to bed with a book instead. It will make you fall asleep faster.
6. Avoid Caffeine in The Late Hours
Caffeine is a stimulant that can keep you awake. The study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. This includes coffee, black teas, cocoa, and caffeinated soda. Keep in mind that the stimulating effect of caffeine is three to five hours. So, having caffeine in the afternoon or evening may cause you to sleep well.
7. Sleep on a comfortable mattress and pillows
A comfortable bed is essential for a good night’s sleep. Research by The Sleep Council suggests that a good quality mattress and bed frame will give you an extra hour’s sleep. Make sure your mattress is comfortable and supportive enough. Pick the mattress that’s right for you. Remember we spend an average 24 years of our life in sleeping. So, investing for a better mattress is never a waste. For a better sleep at night, use a wider pillow. If your pillow is too skinny, it will cause your head to tilt down toward the mattress. Likewise, don’t stack your pillows so that your head is propped at an angle. Also, change your sheets once a week. You can’t feel better than getting into a bed with nice, clean linen.
8. Use Your Imagination
Visualization meditation works best to sleep well when you use at least three senses. Close your eyes and imagine a place or activity that soothes you. Concentrate on the activities that make you feel happy. It helps me in a great way. When I feel stressed and not getting sleepy I do this. Sometimes I consider myself a superhero like, Superman or Automan and do the activity that will help the society. Sometimes I think of myself as the richest person in the world. Even I imagine myself the best soccer or cricket player of the world. You can choose your area of interest and imagine. It makes the mind relaxed and heart content. Stress is overturned and you can get a better sleep at night.
Everyone goes through “insomnia phase” once in a while. But if you regularly have trouble sleeping and you think it’s affecting your mood you can try these tips to get a better good night’s sleep. You may get many more tips online. But most IMPORTANT is- if none of these help you, and then you must consult your Doctor.
You can also check this Natural Insomnia Cure Program.