Skip to main content

How To Fall Asleep Faster

1. Keep Your Room Cool

The temperature of your body tends to change as you fall asleep. Your core temperature might see a decrease while the temperature of your feet and hands increases.
Therefore, if your room is warm, it is a good idea to set your air conditioner to a cooler temperature. Taking a warm bath can also cause your body to become cooler later on, hence promoting better sleep .

2. Set A Sleep Schedule

The circadian rhythm is the regulatory system of your body. It acts like an internal clock that cues your body to stay awake during the day and sleep at night. If you start waking up and going to bed at the same time daily, it will help your body adjust to the schedule. This will make it easier for you to fall asleep and wake up at the same time every day.

3. Expose Yourself To Sunlight And Darkness

And Get A Customized Skin Care Regime.The regulatory system or circadian rhythm of your body can be influenced by exposure to light, which may affect your sleep cycle. Irregular exposure to light during the day can make it harder for you to stay awake and also make it difficult to fall asleep .
On the other hand, darkness (at night) promotes sleep as it boosts the secretion of one of the sleep hormones called melatonin .

4. Avoid Looking At Your Clock

Do you tend to take a sneak peek at your clock now and then in between sleep? That could be one of the reasons you aren’t able to sleep. The habit of “clock-watching” is common in those battling insomnia. It can also trigger anxiety issues related to sleeplessness.

5. Meditate And Practice Yoga

Meditating and practicing yoga can help alleviate symptoms of stress and enable you to sleep better. Yoga helps you relax and reduces the tension accumulated in your body, thereby helping you get a sound sleep.
Meditation helps in enhancing melatonin (sleep hormone) levels, thereby assisting your brain in achieving a state in which sleep can be easily attained.

6. Limit Daytime Naps

Daytime naps that last for 2 hours or more can affect your night’s sleep. They may also lead to sleep deprivation. Hence, you should opt for a quick nap that lasts no more than 30 minutes.

7. Try Out Aromatherapy

Try Out Aromatherapy 
Aromatherapy is quite useful for sleep-related problems. The aroma of essential oils of lavender and damask rose has sleep-promoting activities. All you have to do is diffuse any of these essential oils in your room before bedtime for a sound sleep. Aromatherapy also helps reduce stress and anxiety, which allows your body to relax.

8. Limit Your Caffeine Intake

Caffeine-containing beverages are consumed widely worldwide. They are often used to stimulate alertness and fight fatigue, especially when you are sleep-deprived. However, regular intake of caffeine can prove to be disastrous for your sleep pattern.
Instead, opt for a soothing herbal drink like chamomile tea for a good night’s sleep.

9. Change Your Sleeping Position

Traditionally, it was believed that sleeping on the back gives you a better quality of sleep, but research suggests otherwise. Sleeping on your back can cause your airways to become blocked, sleep apnea, and also episodes of snoring, which may lead to poor quality of sleep.
Sleeping on the side is associated with improved and high-quality sleep .

10. Take Sleep-Enhancing Supplements

You can also take supplements to help enhance your sleep quality. Supplements containing magnesium, melatonin, and GABA (gamma-aminobutyric acid) are available to help restore your sleep pattern . However, it is highly recommended that you consult your doctor before taking any of these supplements.

11. Try And Stay Awake

Just like forcing yourself to sleep might have the opposite effect and results in sleeplessness, putting all your focus in staying awake may actually help you sleep faster. This technique is known as paradoxical intention, and all it requires is for you to stay awake rather than trying to sleep.

12. Exercise More

Exercising can boost the secretion of serotonin and also decrease the level of the stress hormone, cortisol. However, exercising works best to promote sleep when done in moderation and during daytime.

13. Keep A Check On Your Nighttime Diet

Keep A Check On Your Nighttime Diet 

What you eat can also have a significant effect on your sleep. A high-carb diet may prove to be detrimental to your sleep, whereas, a high-fat diet can promote deeper sleep. Hence, avoid binging on high-carb foods close to your bedtime.

14. Listen To Soothing Music

Music can always set the mood right, and this is no exception when it comes to your sleep pattern. Listening to relaxing music before bedtime not only improves your quality of sleep but also helps battle sleep disorders like insomnia.

15. Read Before Bedtime

While we are not so sure about adults, kids can definitely benefit from reading before bedtime as it was observed to help with a sound sleep. Also, this tip is in favor of those who read from a book rather than on an electronic gadget.

16. Turn Off All Electronic Gadgets

Turn Off All Electronic Gadgets 

Switching off all electronic gadgets before bedtime can also do wonders for your sleep. Whether it is your laptop, cell phone, notebook, or laptop, keep them all away when it’s time for bed. This is because the blue light emitted by these devices can interrupt your sleep pattern.
All these tips can help you sleep faster in the long run. However, if these tips don’t seem to help much on their own, try and complement them with the methods discussed below.

Source Click here

Comments

Post a Comment

Popular posts from this blog

15 Home Remedies for Intertrigo (Rash in The Skin Folds)

Our body have many areas where our skin folds. These locations are moist and wet which can cause yeast infection. Intertrigo is a skin rash which affects the folds of our skin. Women can suffer from intertrigo under breast which causes itching, redness and burning sensation. No age group or gender is isolated from this condition. Infants and toddlers skin is delicate and vulnerable towards infection. Fortunately there are effective home remedies for intertrigo to help you get rid of its symptoms. What makes these red skin folds rash to appear? There are various factors which can lead to this condition. Some common causes of intertrigo are moisture from sweat, rubbing of skin under folds, accumulation of under arms powder or cosmetics and candida infection. Candidal intertrigo is caused by a yeast infection. This happens typically due to candida germs. Generally they appear under the breast area, around the vaginal opening and in men private parts. Some common sympt...
1 comment
Read more

Home Remedies for Fatty Liver Disease

In simple terms, fatty liver disease means an accumulation of fat in the cells of the liver. The liver is the largest organ in the human body. It performs the essential function of digesting food, storing energy, regulating blood sugar and cholesterol levels, filtering toxins from the body, and fighting disease and infection (1) . It’s normal to have fat in the liver, but when there is more than 5 to 10 percent fat, it can be considered as fatty liver disease . Fat accumulates in the liver as a result of habitually consuming fat-rich food that exceed the amount of fat the body can process. A build-up of fat in the liver makes it susceptible to further damage, which can cause inflammation and scarring. There are two types of fatty liver disease: alcohol-induced and non-alcoholic. The main factor behind alcohol-induced fatty liver is excessive alcohol consumption. A few of your liver cells die every time your liver filters alcohol. The liver is a hardy organ that is capa...
Post a Comment
Read more

15 Home Remedies To Get Rid Of Oral Thrush

1. Apple Cider Vinegar   You Will Need 1 glass of water 1 tablespoon apple cider vinegar Honey (optional) What You Have To Do Warm the glass of water. Add the apple cider vinegar to it and sip throughout the day. You can also add honey for flavor. How Often You Should Do This Do this once or twice a day. How This Works Apple cider vinegar is known to have antifungal properties. Drinking it daily will help in combating the fungal infection caused by oral thrush ( 4 ). 2. Oil Pulling Using Coconut Oil   You Will Need 1 tablespoon coconut oil What You Have To Do Swish coconut oil in your mouth every morning on an empty stomach. Continue doing it for 10 to 15 minutes and then spit it out. How Often You Should Do This Do this once every morning. How This Works Oil pulling with coconut oil can help in treating oral thrush. This is because the antifungal properties of coconut oil can help in the elimination of the yeast fung...
Post a Comment
Read more