15 Ways That Let You Fall Asleep Fast
Are you tired all the time? How to sleep faster and better has become your daily problem? Every time you try to sleep, you find yourself tossing and turning for another hour. You exercise, you eat well, you go to bed early, but the sleep just doesn’t come.
If that’s the case with you, don’t worry, you’re not the only one. Even Hollywood actors, people who can sleep whenever and wherever they want, can suffer from sleepless nights.
According to the Centers for Disease Control (CDC), between 50-70 million people experience wakefulness or unrest at night for over three nights per week, sufficient to affect their overall functioning.
The most common reasons that cause insomnia are getting too much light at the wrong times of day (e.g. night), too much exercise time during the day, and drinking alcohol, coffee, or iced tea too late in the evening.
So, what do you do if you can’t fall asleep at night, or if your sleep is interrupted?
Keep on reading and you’ll never have a sleepless night.
1. Regular Bedtime & Wake-up Time
When you have already purchased a comfortable bed. You must also have a regular bedtime & wake-up time. 6-8 hours is the golden rule when calculating bedtime. If you go to bed later than 10.30pm, you have a high risk of suffering from insomnia.
The purpose of going to sleep at night is to restore the function of the micro organ in your brain called sleep monitoring. This organ monitors the circadian rhythm giving you energy during daylight, and storing more energy when you sleep at night. Disruption of this sleep cycle leads to a decrease in an individual’s productivity.
2. Consistent Sleeping Position
A consistent sleep position, which can also help to reduce insomnia, is determined by the person’s sleep/wake habits as well as their physical characteristics. Being a side or “stomach” sleeper may be related to the preference of that type of sleep position and not end with them being overweight or obese.
In order to establish a habit of sleeping on their back, a person should avoid the bed being at the wrong height for them, making it difficult to roll over onto their stomach. If a case of insomnia makes sleeping on the back uncomfortable, then sleeping on another surface, such as a sofa-type-bed, might be more effective.
Both pain-killers and muscle relaxants can inhibit breathing, particularly during sleep, which can also increase the feeling of claustrophobia. Prescription drugs, sleeping pills, and over-the-counter drugs can all be detrimental when trying to avoid sleeping in the prone position on the stomach.
Scroll down and get more tips if No. 1 & 2 didn’t work for you.
3. Try Breathing Exercises
Certain breathing techniques can help you sleep better and reduce tiredness. Most of us suffer from poor sleep. Maybe we are doing physical exercise or completing a task, but feeling sleep deprived. The problem may be related to our lifestyle.
Studies have shown that activities such as meditation and yoga aids in relaxation and whole body wellbeing. They’re both social activities that focus on breathing and control. Most breathing techniques are easy to learn and understand. Doing the exercises daily can help you improve your health and your sleep pattern.
It is important to take your time when breathing. Relax your muscles and concentrate on your mind. Start with techniques that help you control your breathing and focus on your body. You will realize that doing this on a regular basis reduces stress and aids healthy sleeping patterns. You will sleep better and wake up feeling more energized.
4. Diet Control
Have a healthy and balanced diet which includes fruits, vegetables, and enough water/fluid daily. Proper nutrition encompasses food intake, metabolism and excretion as well. A diet care is an alternative to keep your schedule on track, as no other intervention requires an hour of your time during the day. Hence, it reduces the chance of getting affected by physical fatigue.
3 Top Must-have Balance Diet to Avoid Insomnia:
1. Banana: Rich in Vitamin B6, which aids in the breaking down of tryptophan and melatonin, the chemical which triggers sleepiness in your brain. Having a banana at least two hours before sleeping can help you sleep more soundly.
2. Fish: Low Magnesium level in the blood has been proven to lead to insomnia. Fatty fish such as sardines, mackerel and herring are rich sources of magnesium.
3. Almonds: Rich in magnesium, calcium, protein, phosphorus, manganese, fiber, iron, and Vitamin B2. They, along with olive oil, increase the amount of gamma-aminobutyric acid in your brain.
5. Take a Hot Bath
Hot bath can promote sleep and boost immunity. For more than 20 minutes, the hot bath will keep your brain active, reduce the secretion of corticosteroids in human sweat glands before going to bed. Heat accelerates the discharge of metabolic wastes, so after a bath, nausea or insomnia rarely sleep.
Hot bath therapy is an effective way to calm the nerves, prevent insomnia, and help us relax. The recommended temperature is between 19 to 21 °C.
The effects of hot water have not only on sleep but also on our emotional well-being. To help you relax and build a good sleep, take a hot bath before bed. Hot baths are easy to fall asleep after.
6. Reduce Using 3 C Product
Many people sleep and wake up with their smartphone or electronic device at their side. Studies show that using such technology before bed can make you sleep earlier and sleep less restfully.
Unplug your smartphone, laptop, TV, etc.Technology (cell phone, laptop, TV, etc.) has an influence on brain activity. Using technology before going to bed suppresses the release of the sleep-promoting hormone melatonin.
Keep electronics at least three feet away from you. This may seem silly, but your sleep can be seriously affected by the mere presence of your phone (or tablet). Besides, turn your phone on silent – meaning no notification noises; this will drastically cut down any light or sounds that may disturb you while you sleep.
7. Keep The Lights Off
People who take in light at night may experience confusion, irritability, difficulty falling asleep and headaches the next day. Phone, TV, and computers emit “blue light”, which is – psychologically speaking – more harmful to the body than red “warm light”.
What is blue light?
Blue light is a luminary radiance which is assimilated by oxidation and whose intensity is very low (less than 1%) than the red light. This wavelength, due to its shortness, when lighted up produces a kind of natural energy on the body. This vibration of the body has a physiological consequence when the chronobiological rhythm is put out of phase (Melanopsin, a photoreceptor sensitive to blue light – 350-475 nm).
8. Avoid High-intensity Workout
Sleep is great and exercise is great too. But there comes a time in the night when it should be interrupted to resume productive morning activities. If you’ve ever pulled an all-nighter to study for a big final (or more likely, binged a Netflix series), you probably know what it feels like to be “quad whooped” the next day. “Quad whooped” is when every muscle in your body is sore, and you can barely walk from your bed to the front door without groaning in pain.
If you are not ready to sleep, then exercising longer may not give you results. Also avoid doing high-intensity workouts just before hitting the bed. Be physically active every day. While going to bed an hour earlier seems ideal, many people like to spend some time doing something active. A short 30-minute workout before going to bed can help you relax and sleep faster.
9. Create a Quiet Place
Sleep in a quiet and cool place. You should choose a quiet spot to go to bed. Your bedroom should be designed for sleeping, as opposed to staying up and watching TV. If your child makes his room noisy, it would only serve to prevent him from feeling as peaceful as he otherwise would. Try to keep things quiet and quiet, and adjust if your child finds it hard to sleep when you are not there.
10. Use Aromatherapy
Essential oil diffusers are widely used at home and work. It can reduce stress as well as relaxation. Although many over the counter sleep aids reduce pain and inflammation, they can also pose a risk of addiction. Some patients do express a desire to reduce their dependence on pharmaceutical drugs by opting for alternative and natural treatments.
Lavender is a common remedy for treating a number of psychological and physical disorders. It boasts anxiolytic qualities and has long been considered an effective tool for coping with insomnia.
11. Don’t Sleep On Daytime
Try to stay awake for the entire duration of daylight. The melatonin level in your body will be significantly lower during daylight exposure. Although such biological effects may take place over a month, their effects will be seen in less than one. Insomniacs just need to extend their time awake from the daylight by a small margin.
In order to shift the circadian rhythm of the body that is bound to an early pattern, try to acquire and sleep well only during the designated sleeping-time hours. Fortunately, insomnia can be effectively prevented by following these sleep practices. If you have problems with sleeping well at night, then it is the best time to take action and employ such effective means when natural sleep aids do not work.
12. Avoid Caffeine
Most people that drink coffee suffer from insomnia more than those who didn’t drink coffee. Not only do you have difficulty falling asleep when drinking a cup of caffeine, but it also damages your retina muscle. Experts say that it takes about 8 years for a person to lose their sleeping pattern by drinking cups of coffee each day. Make sure that you don’t drink more than 6 cups of coffee each day.
13. Listen to Relaxing Music
Listening to soft and relaxing music can help people better overcome the difficulties associated with sleep disorders. It also helps to increase brain activity when listening to music, due to the soft and relaxing music that involves a high level of attention.
More important is the fact that soft meloreactive music lowers the rate of exercise fatigue. This makes the recovery from body fatigue begin in a shorter period. In the research, the doctors are suggesting, that because of this advantage, many insomnia patients can benefit from soft music with beat patterns.
14. Minimize Stress
Stress can have a negative impact on sleeping. Some researchers pointed out that excessive stress can cause multiple body reactions on the neural and neuroendocrine pathways so as to awaken the sympathetic nervous system, which in turn decreases the secretion of melatonin, an important agent for sleep. Try to think less before bedtime.
15. Choose a Comfortable Bed
We spend a third of our lives in bed, so it’s essential to choose a good bed mattress. When buying a new bed, make sure it’s a comfortable bed. In the modern age when a quarter of the world’s population suffers from lack of sleep, it’s easy to make a conclusion that comfortable sleep is vital. We should address this issue with proper care, which means purchasing a comfortable bed to help us sleep in an optimal way.
The most crucial factor is the softness or hardness of the mattress. This factor is particularly important, especially for seniors. When it comes to choosing the best mattress. Undeniably, Nosda has become the best choice for them because it can support their back, is easy to access, and sit upright.
Nosda firm and supportive mattress can also help to improve slipped disc and back pain problems. The material used by Nosda mattress breathable and washable cover. If you’re the one who is afraid of hot and humid weather then it is a must for you to choose Nosda mattress that covers with icesilk fabric (Faster cooling than regular fabric).
Insomnia is becoming more prevalent as people’s lifestyles are changing. There are many ways to prevent sleepless nights. You may choose the way you’re comfortable with and practice it.
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