How to Fall Asleep Faster





How to Fall Asleep Faster

Do you struggle to sleep quickly? Don’t worry! This article is to help you to fall asleep faster. Before going to the solution, let’s know some facts about insomnia. We’ll start with statistics.

According to the National Institutes of Health, Insomnia affects almost half of U.S. adults. 1 out of 3 people have insomnia at some point in their lives. Of those, 60% have a chronic disorder.

More than 1 lakh deaths occur each year in US hospitals due to medical errors. Sleep deprivation is the major cause of human error. Thus, sleep deprivation is being the indirect cause of many deaths.

There is a relationship between sleep and our ability to function throughout the day. Lack of sleep on a regular basis causes many health issues. So, it’s time to realize the importance of proper sleep.

Treatment for insomnia involves some modifications in sleep habits. Follow the prerequisites and tips mentioned in the article to get rid of this insomnia and have a healthy life.

Perfect Sleep Time

Our body undergoes repair and detoxification during sleep and poor sleep patterns are linked to poor health. Detoxification is the important process which every human body must undergo. This process starts at about 11 p.m. and ends at 3 a.m. and none should miss the sleep during this period.

Important and shocking fact is that, those who sleep less than six hours a night have a shorter life expectancy than those who sleep for longer. The proper sleep time that I would recommend is 9 p.m. to 5 a.m. This might be difficult for many to follow but you must consider this sleep time for good health.

Prerequisites

1. Avoid sleeping in the daytimes. Taking naps will make it difficult for you to fall asleep faster at night. Naps not only alter your sleep cycle but also can cause metabolic syndrome. So, try not to nap. If you must take a nap, limit it to 20 minutes or less.

2. Some medications could hinder your sleep. So, if you take any medications and if you feel that’s interfering with your sleep, then you must talk to your doctor.

3. Avoid caffeine or other stimulants. If you must take it, then consume it at least six hours before bedtime.

4. Don't exercise before bed. Morning workouts will keep you healthy but avoid it in evening. This will affect your sleep.

5. Eat dinner as early as possible. Don’t go to bed with a full stomach. Going to sleep on a full stomach would not only cause inconvenience but also would cause acid reflux and result in long-term damage to your esophagus. So, try having dinner at least three hours before you go to bed.

6. Please avoid fatty foods and spicy foods at dinner.

7. Dust will cause allergies and asthma. So, try to keep your bedroom neat and clean. Also, make sure you wash your bed sheets and pillowcases regularly. Use soft sheets and if you have scratchy or uncomfortable sheets, change it.

Tips to Fall Asleep Faster

Prerequisites itself would solve your problem. However, you can try out the following tips to get good sleep.

1. Have A Regular Bedtime

Have A Regular Bedtime

According to sleep experts, regular bedtime not only tends to increase the quantity of sleep, it can also improve the quality of sleep.

Your body will start preparing itself for sleep if you strictly follow a bedtime for sleeping. So, make a schedule and do your best to stick to it.

2. Take Melatonin Rich Foods

Take Melatonin Rich Foods

Melatonin is a hormone produced by pineal gland which is a small gland in the brain. Melatonin will be produced naturally during nights and it is responsible for inducing the sleepiness. It can be found in cherries, bananas, toasts, oats, and milk.

According to agricultural research studies, cherries are one of the best sources of melatonin. Researchers recommend eating them an hour before bedtime.

Toasts and Oats are the sources of tryptophan and serotonin, two brain chemicals that promote relaxation. This would help you to fall asleep. So, you can try to add it to your dinner.

Bananas contain potassium and magnesium which are muscle relaxants. Before going to bed, you can take bananas along with warm milk as both are good sources of melatonin.

Natural melatonin production slowly drops with age. So, taking melatonin-rich foods might help some older adults in getting good sleep.

3. Take A Hot Soak

Take A Hot Soak

Hot water bath at night will improve your sleep as it relaxes your body and mind. Taking hot water bath will slightly raise your body temperature and after 15 minutes, it will start to drop slowly. As the result of a gradual drop in body temperature, you will feel drowsiness. In addition to that, a hot bath will also divert some blood from the head to lower parts of the body thereby reducing the brain activity. This will make you fall asleep faster.

Stress can interfere with your sleep. Taking hot water bath stimulates blood circulation and relieves tense muscles. If you have nasal congestion, hot water bath will help you fight it too. It loosens mucus and relieves you from nasal congestion.

Hot water bath triggers sweating which gently eliminates toxins from the skin. This will also open pores of your skin and will remove bacteria. On the whole, you will feel fresh which is essential for good sleep.

4. Try Counting

Try Counting

Counting trick works for many people. Experts recommend counting backward from 100. If you get lost, just start over again from 100. Every time you get lost, gently start over. The more bored you are, the faster you'll fall asleep.

While doing this, you’ll need concentration. So, this will prevent your mind from thinking. As the result, you’ll fall asleep faster. If this doesn’t work, try counting backward from 100 by 3s (in multiples of 3). This would be even more effective.

5. Meditate

Meditate

Meditation is capable of infinity. I’ll post more about meditation and its capability in my future posts. For now, we’ll see how to do simple breath awareness meditation which will help you to get good sleep. Sit comfortably and close your eyes. Keep your backbone straight. Notice the physical sensations for a while. Then, start observing the flow of your breath.

Simply notice the breath as it moves in and out during the inhales and exhales. Feel the sensation of air flow through the nose. Concentrate on your lungs and other body parts. The mind will naturally wander away from breath. That’s a part of the meditation and no need to worry about that.

Bring the attention back to your breath after noticing that you are no longer observing the breath. Just do the meditation for 10-15 minutes. After finishing, you can go to sleep.

Meditation is more than one of tips to sleep well. Meditation practice can actually change your life. So, take this seriously and allocate time for doing meditation daily.

Final Words

Sleep is essential for mental, emotional and physical wellbeing. I hope this article would help you to get good sleep. In addition to the tricks mentioned, amount of sleep is important to consider. 8 hours of sleep is normally needed for people of all age groups. The National Sleep Foundation recommends adults to have 7 to 9 hours of sleep and older adults (65+) to have 7 to 8 hours of sleep. Try to adjust your bedtime to match the sleep time mentioned in this article. If you have any comment or if you have any queries, leave it in the comments section given below.

Comments

Popular posts from this blog

The Conscious, Subconscious, and Unconscious Mind - How Does It All Work?

How to Reprogram Your Subconscious Mind to Achieve Your Goals