How to Sleep Fastly:
4 Ways to Fall Asleep Fast
4 Ways to Fall Asleep Fast
The four best techniques to fall asleep fast. There are a
few lucky people out there who have absolutely no trouble falling asleep at
night. The minute their head hits the pillow, they’re out. The rest of us lie
in bed staring at the ceiling, tossing and turning, counting sheep or minutes,
or snore, waiting for the mercy of blessed sleep to come.
Lack of sufficient, good quality sleep takes a toll on
nearly every aspect of our lives, everything from health, to mood, to safety,
to job performance. The good news is…all is not lost. With a bit of knowledge,
a bit of planning and a bit of patience, we can learn tofall asleep fast!
With that in mind, here are a total of 19 ways to fall
asleep fast.
1. Exercise during the day – We all know exercise
improves our health, but it also improves our sleep by reducing stress. The
caveat, don’t exercise within 3 hours before bedtime. The adrenaline will keep
you awake.
2. Limit beverages that interfere – We all know that
caffeine makes it difficult to fall asleep, but we may not be aware that alcohol
interferes as well, as does drinking too much water right before bedtime.
3. Avoid naps – Try not to nap if you possibly can.
Sleeping during the day makes it difficult to fall sleep at night. If you
absolutely must, limit naps to a power nap of 20 minutes.
1. Food is a factor – Have a light dinner. Heavy meals
may be difficult to digest and indigestion may make it difficult to fall
asleep. But don’t go to bed hungry. Hunger keeps you awake. Eat a light snack
shortly before bedtime.
2. Turn off the TV and computer. – This kind of
stimulation tells the brain to be alert when it’s supposed to be winding down
and has been proven to reduce sleep quality.
1. Remove the electronics – Shut off the TV and remove
computers and other electronic devices from your bedroom. They tempt you to
engage in non-restful activities and keep you awake. The bedroom is for sleep,
not work and surfing the internet.
2. Keep cool – You fall asleep faster and sleep better if
the bedroom is cooler. A lower room temperature lowers core body temp, and
helps you go to sleep. The ideal temperature for sleep is 65 degrees.
3. Dim the lights – Light, even a small amount interferes
with sleep hormones and stimulates the brain. Wear an eye mask if necessary or
turn the alarm clock around.
4. Turn it down – Eliminate noise, or alternatively if
you find noise soothing or need to block noise you can’t control, choose
calming sounds such white noise or ocean sounds. Wearing earplugs can also help
block unwanted noise.
5. Aromatherapy –
Aromatherapy sooths the body and have a calming effect. There are many scents
available that can help you to relax and prepare for sleep, vanilla, lavender,
marjoram, sandalwood are just a few examples. Use on your pillow, in the air or
in the bath.
1. Same time every day – Start your bedtime routine at
the same time each day and maintain a regular sleep time. It helps condition
your body to fall asleep faster by creating a sleep habit and setting your
circadian rhythm.
2. Try a bath – Take a warm bath before bedtime. It can
help you relax and raising the body temperature, then cooling it in a low
temperature room helps you to fall asleep faster.
3. Soothing beverage – Herbal tea or a glass of milk also
relax the body and help you wind down.
4. Read – Read an entertaining or boring book. It helps
to get your mind of worries and your to-do list. Stay away from stimulating or
self-help books though; they rev up your brain.
5. Relax your body – try yoga or gentle stretching. Do
progressive relaxation; tighten each muscle for a count of ten and then
release. It will relax your body and minimize muscle aches and pains.
6. Relax your mind – Journal to let go of worry and busy
thoughts. Try visualizing soothing images such clouds or a peaceful place; a
garden or field or beach, whatever soothes you. It helps quiet the mind and
release anxious thoughts.
7. Quality bedding – Get a comfortable, supportive
mattress. It’s worth the investment, as you spend one third of your life in
bed. Use comfortable soft sheets and comforter. Smooth, quality bedding helps
sooth and relax your body to fall asleep faster.
8. Comfortable clothing – Wear loose, light, cool
pajamas. Cotton works best as it minimizes night time seating. Alternatively,
sleep without pajamas if it makes you more comfortable. Binding or hot PJs make
for restless and uncomfortable sleep.
9. Watch your posture – Sleep position matters. Find a
comfortable sleep position that supports good sleep posture. Make sure every
part of your body is comfortable. Buy a good quality pillow that supports your
neck and properly aligns your body. Side positions are usually better, but if
back works for you that’s fins. Lie in the same position every night, so your
body becomes accustomed to falling asleep in the same way.
Falling asleep fast requires a bit of preparation,
following a regular routine and paying attention to sleep comfort. However,
these sleep details can make the difference between falling asleep faster and
getting a restful night’s sleep or staring at the ceiling tiles.
Image source: http://www.sxc.hu/photo/1132145
Image source: http://www.sxc.hu/photo/1132145
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