Sleep is an inevitable part of human life. Our sleeping cycle decides a lot of things about our mental and physical health. It dictates the overall functioning of our bodies and especially the brain. All this makes it necessary to sleep or recommended hours every day to ensure the smooth operation of our bodies.
A few of us find it challenging to acquire even the recommended hours of sleep and become irritable the next day. To beat this insomnia here are a few tips for falling asleep fast:
Your body temperature changes while you sleep. As the temperature of your body decrease, your hands and feet become warmer. Hence, if your room temperature is too warm, you may find it harder to fall asleep. Though individual preference may vary, it is ideally suggested to keep the room temperature about 20-23°C. Find the temperature that suits you the best.
Taking a warm water bath before bedtime helps to monitor your body temperature and signals your brain to produce melatonin- the sleep hormone.
- Schedule your day:
It is essential to train your body to perform specific activities at specific times. This primes your body and maintains its biological cycle. Everyday activities such as sleeping, breakfast, lunch, dinner etc. should be done at a defined time every day. This regulates your body hormones.
Waking up and Sleeping every day at a specific time will ensure a smooth transition from your wake time to sleep time and regularize your internal sleep cycle, which will eventually help you sleep faster.
- Use the “4-7-8” breathing method:
This is probably the fastest way to fall asleep. The “4-7-8” breathing method is a simple technique to help fall asleep fast. It promotes calmness and relaxes the nervous system.
This method primarily consists of breathing patterns. Here are the steps to perform this technique:
- First, place the tip of your tongue behind your upper front teeth.
- Exhale completely through your mouth while making a whoosh sound.
- Shut your mouth and inhale through your nose while mentally counting to four.
- Hold your breath and mentally count to seven.
- Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
- Repeat this cycle at least three more time
This is an excellent way to unwind before sleeping. This exercise can also be performed while in a situation of anxiety or stress.
- Expose yourself to sunlight during day time
Exposing your body to daylight is as crucial as it is to sleep in the dark. The bright light helps you to stay alert and enhances your brain functioning by curtailing the production of melatonin. This will also regularize your hormones release cycle and maintain the body’s equilibrium. At night, the darkness prompts your brain to produce melatonin, which is an important hormone to promote sleep.
- Avoid day naps:
Some scientific studies suggest that long naps in the later time of the day may result in insomnia. People who have insomnia especially tend to feel drowsy throughout the day. They are suggested to take short naps in the first half of the day to improve alertness and functioning of the brain.
If you are used to sleeping during the day time and think it is affecting your night’s sleep, try eliminating days naps for a couple of days and see how it affects your sleep schedule at night time.
- Watch your diet:
What you eat may also affect your sleep. Eating a heavy meal right before your bedtime may be detrimental for your sleep. Likewise, high carbs in the following day of the day play with your sleep schedule. A high-carb may help you sleep faster, but it will surely affect the quality of sleep, it will not be a restful sleep.
Several studies have suggested, eating high carb/low-fat meals at night could significantly decrease the quality of sleep, while eating low carb/high-fat diet helps you sleep better at night and improve the quality of sleep.
- Relaxing exercises:
Meditation and deep breathing could aid better sleep. Right before your bedtime, ensure that you perform some relaxing and soothing activities. Read a book, listen to relaxing music or just sit back and relax.
Lavender essence has proven to improve the quality of sleep so, while you read your book or listen to music, just light a lavender-scented candle or use a diffuser with lavender essential oils. The soothing smell of lavender calms your brain and relaxes your nervous system.
It is also essential to be comfortable while you sleep and in case you have any back issues, buy a custom mattress that will ease your pain. Buy customized mattresses from Flomattress to suffice your needs.
- Blame the electronics:
Electronic devices are proven to disturb the quality of your sleep. The blue light emitted by your laptops, phones or TVs makes it significantly harder to sleep. Hence, it is advised to stay away from all the electronic devices for at least two to three hours before sleeping.
It is also recommended not to bring any of these electronic devices in your bedroom. Restrict the activities in your room and let your room only be for sleep. This will keep you off all the distractions around.
- Watch what you drink:
Caffeine is known to increase the brain’s functioning and alertness, which you definitely do not want right before you go to sleep. Therefore, stay away from coffee, cola etc. at least a couple of hours before your bedtime. Do not feed your brain with caffeine or anything that will interfere with your sleep.
Instead, drink some soothing teas or drinks like chamomile tea which is proven to induce sleep, improve the quality of sleep and relaxes your mind.