Do you keep tossing and turning in bed all night long? If yes, then you’re not alone. Around 50% of adults find it difficult to fall asleep. Sleep difficulty is a significant yet common problem of urban lifestyle. Poor sleep quality can invite multiple other problems like stress, anxiety, lethargy, and weight gain.
The growth of the body, resting process, and fat-burning hormones work only when the body is in sleep. Students should get 9-10 hours of sleep, whereas teenagers should sleep for 8-9 hours, and the sleeping range is 7-8 hours for adults. In this article, we’ll discuss some tips to help you fall asleep faster; that’ll help you wake up full of energy.
Scroll down to unlock a healthy lifestyle.
7 Tips To Fall Asleep Faster
Let’s focus on some quick tips that can help you sleep like an infant.
1. Proper Sleep Schedule
The first step to having enough sleep is to maintain precise sleep timings. Our body and brain adapt to a particular sleeping time that naturally helps us to fall asleep. On the contrary, if you vary the sleep timings by more than an hour, it can disrupt sleep quality. According to the studies, the starting one-third of the phase of sleep is crucial.
Ditching the schedule on some days is fine, but disruption of sleep timings regularly can lead to serious sleeping diseases.
2. Say Goodbye To Electronic Devices
The second tip is to keep away electronic items like phones, laptops, TV at least half an hour before going to bed. According to a study, there is a reduction in melatonin by 50% if we use electronic devices before sleeping. For your information, melatonin is a chemical that regulates sleep patterns, and hence disruption of it can cause sleeping difficulties.
Just like we use an alarm to wake up early in the morning, lock an alarm one hour before your bedtime. You can utilize this time for yourself, and there couldn’t be a better “me time” than this.
3. Create A Sleeping Environment
For good quality sleep, the surroundings play a vital role. The idea is to relax and make the body comfortable. You can wear loose cotton clothes as the fabric is best for the comfort of the body. A right room temperature is also necessary. If you’re sweating or freezing, it’ll be difficult to sleep. The optimal temperature for sleep ranges from 18 degrees Celsius to 24 degrees celsius.
Your room should be dark to fall asleep faster. Factors like noise or mattress are also imperative.
4. Eat Right at Night
What you eat at night will affect your sleep. If you eat a heavy meal, it’ll take more time to digest. Also, going to bed with an empty stomach is equally responsible for a poor sleep cycle. Eating food items rich in tryptophan can induce sleep; some of these are:
- Chicken, fish, eggs
Just like these food items, there are some things you should avoid at night. Black coffee or tea are rich in caffeine and can disrupt the sleep cycle. Even alcohol can make you fall asleep faster, but it disturbs the REM (Rapid Eye Movement).
5. Exercise Daily
Physical activity daily can give you some positive results. It makes the body tired at night and can help you fall asleep. A good workout can initiate slow sleep that is also known as deep sleep. But the timings of the exercise are also crucial. If you perform some vigorous physical activity just before going into bed, the boost in energy can rattle the sleep pattern.
You must maintain a gap of 3-4 hours between your sleep timings and workout.
6. Stop Stressing
Stress and lack of sleep are interconnected. You can’t sleep while stressing and stress leads to sleeping difficulties. Therefore it’s essential to break this vicious circle that can lead to other sleeping disorders. You can try meditation for relief.
7. Try Various Sleeping Techniques
You can try several sleeping techniques that are useful to have a night of quality sleep.
- 4-7-8 Technique: This technique is popular among people with sleeping difficulties. You can perform four cycles of this technique for a night of better sleep.
- Blink Your Eyes: Rapidly blink your eyes for sixty seconds, and your eyes will be tired.
- Take a shower: A hot water shower can increase the blood circulation in the body that can be beneficial for quality sleep.
The Bottom Line
These were the 7 tips to help you fall asleep faster than ever. If you follow these methods regularly, you’ll surely notice some changes. Apply this to your lifestyle, and there’ll be no more sleepless nights. So, stop waiting and use these tips for better and faster results. Do let us know about the progress you made after using the suggestions.