In this article, we will discuss ways to fall asleep faster. 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. But having a good night sleep is not really an impossible task; some easy methods can actually make you fall asleep faster than you think.
In order to sleep well you must take away stress from your life which is most important and moreover, if you donвЂ™t sleep well itвЂ™s going to add more stress in your life. In order to deal with stress better and have a healthy mind and body, it is essential to sleep well every single day. And this applies not just for adults, but also for children and older people. The reasons for lack of sleep, however, may be different for everyone. But the best thing is you donвЂ™t have to rush off to a doctor in order to fall asleep faster, some easy home remedies can help you here faster than you imagine. With a bit of knowledge, a bit of planning and a bit of patience, we can learn how to fall asleep faster!
Sleeplessness: Know More
Studies have suggested how so many lifestyle diseases develop from inadequate sleep. Sleeplessness also leads to dampening our energy levels and affects our health, moods and ability to function any given day. The causes for sleeplessness are far too many, but if we keep a check on the smaller things in our life, we can cure sleeplessness without any major treatments needed. DonвЂ™t you want to retire in your dreamland as you hit the bed? Perhaps yes! Then look into the below habits and get rid of them:
Reasons for Inadequate Sleep:
- Too much alcohol during the day can lead to sleeplessness.
- Exercising late in the evening can leave you feeling energetic at bedtime. It is one of the most common reasons for inadequate sleep.
- Drinking caffeinated beverages late in the night causes sleeplessness.
- Using smart gadgets in bed makes you lose on the hormones which lead to fall asleep quickly.
- Some other health problems and hard medications can also lead to problems in sleeping.
Ways to Fall Asleep Faster:
Yoga Or Meditation
Do yoga every day, literally everyday if you want a good night sleep. Yoga does a great deal to your body. It relaxes the muscles, mind, and calms down the entire body and releases hormones which bring the body into a natural state of well-being. Studies and researches across the world have shown how people who practice yoga every day never suffer from insomnia all their life. Meditate early morning everyday, practice pranayama, welcome the sunrise and see how you get rid of sleeplessness within a short time. Yoga is an elixir for making you fall asleep faster.
In acupressure, pressing certain points helps restore balance and regulate your mind, body, and spirit. Press these specific points and see how it releases tension from your nerves and helps you fall asleep faster.
- There is a small depression between your eyebrows at the same level. Apply pressure to that point for a minute.
- Similarly, there is a depression between your first and second toe on the top of your foot. Apply pressure to that area till you feel a dull ache, itвЂ™s a simple technique to make you fall asleep.
- Massage both your ears for a minute.
- Even on your feet, the tip of the toe to the heel has several pressure points. Take one-third distance from the tip of your toe and press this point on the sole for several minutes. It helps release the tension tremendously.
Take a Warm Shower Before Bed
Taking a warm shower just before bed is one of the best things you would do induce yourself to sleep. Taking a bath with warm water and then walking into cooler air reduces the body temperature. This, in turn, decreases the metabolism rate of the body and puts you to sleep easily. Studies have also shown how a warm bath relaxes the tensed muscles and nerves and makes you fall asleep faster.
Cold Water Works Wonders
If you are continuously distressed or anxious at bedtime, then put your face in ice cold water for 30 seconds and see what it does to you! Dipping face in ice cold water reduces your heart rate and blood pressure and puts you to sleep with a soothed system. It calms down your nervous system and triggers an involuntary phenomenon called the Mammalian Dive Reflux which instantly makes you fall asleep faster.
There actually nothing like music to put to sleep in the night. Music acts as a natural medicine and releases happy hormones in your body. Any kind of slow music or classical music that has 60 to 80 beats per minute helps you to sleep within minutes. The music relaxes your mind tremendously. Research has also shown how people who listen to music every day have lower chances to suffer from any kind of depression. Listen to music and fall asleep faster!
Lavender can provide numerous health benefits. The aroma of this flowering herb helps relax your muscles and nerves and reduces the blood pressure. This increase in blood pressure helps you to fall asleep faster as you hit the bed. Studies have shown that people, who sniffed lavender oil for two minutes at 3 intervals of 10 minutes each, fell asleep faster than other people. Sniffing this oil helps clear off the minds and makes you fall asleep faster.
Yes, itвЂ™s as simple as that. Wear socks to sleep and see how you fall asleep faster on your bed every day. Wearing socks make the body warm. And warm feet and hands are the best predictors of rapid sleep. It widens the blood vessels, increasing heat loss and helps induce melatonin (the sleep hormone). This shifts blood flow and cools down your body and puts you to sleep.
Keep Away Those Gadgets and Electronics
It is always advised never to sleep in a room which has any has electronic gadgets like вЂ“ TV, Computer, stereo system, etc. These electronic devices emit rays which disturb our melatonin levels in the body. So many times we have also read вЂ“ how we should never watch TV just before we are about to sleep. Some studies have shown that even when these electronic devices are switched off, they omit certain vibrations which are harmful to our body.
If you are a heavy sleeper, then the things that go crack in the night are not going to wake you up, so you are probably better off with no noise at all. Depending on the type of person you are, noise can prevent you from falling asleep, naturally. If you have a problem sleeping because of noise (cars going by, dogs barking, or a train. For example, then a noise machine/white noise machine can work miracles. You can also buy some ear plugs here to give you relief and to prevent the noise from disturbing you. Opting to put your fan on the high mode would not be a bad idea as well. These can prevent the noises from disturbing you and make you to fall asleep faster than you think.
Smoking is one of the most common factors responsible for inadequate sleep. It reduces the melatonin levels in the body, thereby cutting off the minimum hours of sleep we need to have and the time we take on the bed to go into deep sleep. Smoking just over activates your brain at times, thus preventing it from relaxing, putting us to good sleep. Smokers are known to have less number of hours of daily sleep and thatвЂ™s proof enough for you to stop smoking in order to fall asleep faster every single night.
Did you know? A hormone called Melatonin in our body is responsible for making us fall asleep faster every day. This hormone controls our sleep system and puts the body in a natural state of sleep. Even taking lower doses of Melatonin does wonders towards relaxing the body and putting it to sleep. Doctors recommend a daily dose of about 0.3 to 0.5 milligrams every night to induce sleep.
Watch Your Eating Habits
If you are lying in bed with food still digesting, in your stomach, it can keep you awake. Eat a small snack if you have to. Though, the rule to keep in mind is to not eat anything 2 hours before you go to bed. A heavy meal can hinder your sleep and actually give rise to digestion problems as well. Also a heavy meal gives you increased chances of heartburn when you lay down. Hunger can also keep you awake so the idea is not to starve yourself, but to have dinner at least 2 hours before sleep and to have a light meal which you can digest fast.
Squeeze and Relax
Relaxing all your muscles prepares your body to sleep. While lying down on the bed, take a deep breath and curl up your toes deep into your foot. Then with the second breath turn your feet back towards your knees. Continue doing this with each breath till you reach your belly, chest, arms and so on. Squeezing and relaxing the muscles one by one makes you fall asleep faster.
Inhale through Left Nostril
This simple breathing technique will help calm you to a great extent and also reduces blood pressure. Simply lie down on your left side and use a finger to block your right nostril. Now start inhaling and exhaling through your left nostril and see how you fall asleep faster. This technique is particularly effective when overheating or menopausal hot flushes prevent you from sleeping.
Regular exercise even if itвЂ™s for about 30 minutes every day does a lot to release your stress hormones. It also puts your body to recharge which makes you sleepier by the time you hit the bed. Just take care not to exercise 3 hours or less before sleep time. Exercising at the right time and even if itвЂ™s just as simple as going for a brisk walk, works wonders to your mind and overall health. This is really essential if you want to fall asleep faster every single day of your life.
Take the below precautions as well to have a nice long sleep at all times:
- Keep a positive mind always and stay away from negativity, smile more often and worry less.
- Drink a glass of water every day before going to bed and avoid eating anything at least two hours before you go to sleep.
- Stay away from your phone and other kinds of gadgets, at least 30 minutes before you hit the bed.
- Stay away from smoking and drinking.
- If you suffer from insomnia, itвЂ™s time to visit a doctor and take expert advice and treatment for the same.
- Have a nutritious and well balanced diet every day. Include a lot of fruits, veggies and greens in your diet.
- Stay away from junk food, fries, coffee and caffeinated drinks.
- Meditate every single day and do deep breathing for at least 15 minutes before you go to sleep.
- Stay away from stress. Pick up your hobbies in free time and start enjoying and dedicating time to them.
Falling asleep fast requires a bit of preparation, following a regular routine and paying attention to sleep comfortably. These sleep details can make the difference between falling asleep faster and getting a restful nightвЂ™s sleep or staring at the ceiling tiles.