How To Sleep Faster: Are you facing difficulty in falling asleep?
Need of tricks to sleep faster? You are not alone.
Nothing is more depressing than staring clock at night and thinking that you have to be up in a few hours. Act of trying to sleep forcefully can make it harder for you as it stimulates the cycle of anxiety that keeps your mind awake. Sleeplessness can have bad effects on your body and brain, including memory, learning, emotions, mood, and many other biological activities.
Poor sleep can be frustrating and ultimately will affect your next day’s activities. An unhealthy lifestyle and habits can leave you tossing and turning at night and negatively affect your immune system, creativity, vitality, and weight.
It may seem impossible to get a good night’s sleep if you are up at 3 am. Still, it turns out that some unusual tactics sleep experts tumble on that induce relaxation depending on your biology and psychology.
The good news? Here are some research-based tips that will turn off the switch and lead your body to rest mode to ease your sleep.
Create a regular sleep schedule
If you have irregular sleeping patterns and are not going to bed every night at the same time, it may lead to sleep deprivation because it disturbs the circadian rhythm of the body.
Circadian rhythm is a cycle of mental, physical, and behavioral changes throughout 24 hours. The main function of circadian rhythm is to decide either the body is ready to sleep or not.
A biological clock that strongly regulates circadian rhythm secretes hormones to cause sleep or sleeplessness. Having a consistent sleep pattern helps the biological clock determine when to induce sleep.
Make your sleep environment comfortable
A cozy bedtime setting sends a strong signal to your brain that it’s time to clear up all the stresses and shut down the thoughts. Sometimes a few improvements in the environment can make you sleep faster and better.
There are a few factors and bedroom stuff that will make the environment more comfortable and appropriate to sleep.
A quality mattress will help you a lot to get a good sleep. If you are spending more time than usual trying to get asleep, you need to check your mattress firmness and pillow softness, giving more or less support. A dark room with proper ventilation and cool temperature helps in inducing sleep as well.
Keep your vicinity noise-free
Another important factor is noise. Noise can be disturbing and halt the onset of sleep. If noise is a hurdle in getting your mind relaxed, you can try covering it with a sound machine or earplugs; it will enhance the quality of sleep.
Give a Shot to the breathing exercises
Breathing exercise is a very famous relaxing approach. Breathing patterns have a primary role in inducing sleep or keeping you awake. Deep breaths can lead to anxiety, whereas slow and deep breaths can be soothing.
4-7-8 breathing is a common practice. This includes the 4 seconds inhaling, then holding your breath for 7 seconds and exhaling for 8 seconds. This rhythmic and deep breath will promote sleep.
Avoid using electronics before going to bed
Avoid using electronic devices before going to bed because it makes it harder for you to get asleep. Make sure not to play video games or watching tv. And avoid using blue light gadgets as far as possible because it reduces the production of melatonin.
Melatonin is an important sleep hormone in our body that regulates the sleep-wake cycle. It induces drowsiness and sleep.
The light-emitting from a tablet, mobile, TV, or computer reduces its production and ultimately leads to lower quality sleep.
According to research, People with addictive night texting habits face more difficulty in falling asleep.
It is recommended that Stop using a mobile phone, computer, and watching TV 2 hours before going to bed as light radiating from them can be seriously disruptive. Using these devices late at night retains an engaging and active state of mind. If it is necessary to use mobile at night, try keeping night mode and blocking blue light with screen filters.
Build exercise habit in the day time
People who used to exercise daily tend to get higher quality sleep at night and feel less drowsiness in the daytime. The more hard exercise you do, the more efficiently your metabolism will speed up, the more quality sleep you will get at night. Even mild exercises or walking for 10 minutes will help a lot in getting good sleep.
Avoid doing intense workouts in the evening. Still, if you are not falling asleep properly at night, try moving your workout routine earlier. Light workouts like yoga and gentle stretching in the evening will also promote sleep.
Sleep on your left side to aid digestion
Did you know that sleeping on your left side improves coordination between gravity and your digestive system? It’s right! Small
intestine transfers waste of food to the right side of the large intestine and on the left side to the lower colon.
This is experimentally proved that sleep patterns and digestive issues are linked, making your body happy and easy for you to fall asleep.
Skip naps during the day
Because of insufficient night sleep, people with insomnia feel drowsiness throughout the day and ultimately nap. These short-timed (around 2 hours) napping during the day may lead to lower sleep quality, and even it can cause sleep deprivation.
Some people say that napping does not affect nighttime sleep. But if it is affecting your sleep patterns, try eliminating daytime naps. It will make the onset of sleep easier and faster at nighttime.
Watch your eating habits
There is controversy in this area that either high carb food is good at inducing sleep or its high-fat meal. There is evidence that proves that high carb food makes you sleep faster and stay asleep for a longer period. But there is also research that proved that high-fat meals would lead to a good night’s sleep.
But point to ponder is that either it is high-carb/low-fat food or low-carb/high-fat food, try taking the meal at least 4 hours before bedtime, so the body gets enough to digest the food properly.
Other than that, Avoid caffeine and alcohol consumption as it can affect your sleep adversely. It will promote restlessness and result in delaying the onset of sleep.
Spicy food and acidic stuff can also affect your ability to fall asleep quickly.
Some recommended foods have some recommended foods that have sleep-inducing chemicals like potassium, melatonin, and magnesium. They will help you in getting Zzz’s quickly. Almond, banana, warm milk, turkey, white rice, salmon are perfect sleep time foods.
Try listening to calming music
Sometimes listening to soothing music can help relax your nerves and help to induce sleep faster and stay asleep for a longer period.
There is a whole list of sleep-promoting tempos available that help people mellow them to sleep quickly.