Are you an insomniac or have a sleeping disorder? Do you stare at the ceiling or use your mobile phone all night? If yes, then you must be searching for ways on how to sleep fast. Insomnia is not at all a serious problem (you would be fine!) Do you know that 1 out of 4 people suffer from mild insomnia? Also, people who are insomniac could have problems like chronic pain or acid reflux (this condition is not mandatory though).
You must have read or heard that sleeping 8 hours a day is incredibly important. While some people like me have no problem sleeping 15 hours a day ( yes, I can sleep anywhere, anytime), others find difficulty falling on bed and staying awake all night.
You might not find this serious, but poor sleep could negatively affect the brain and body. So, if you also do not sleep properly and have bad nights, here are a few simple ways to sleep fast that you must follow.
How to Sleep Fast? Here are 7 Easy Ways that Work for Everyone
Listen to Soothing Music
It is absolutely fine to fall asleep listening to music. Music improves brain functioning and has relaxing effects on the mind and body. Make sure that you listen to soothing music because it reduces depression. This also elevates your mood and strongly affects emotions. Note that relaxing your mind doesn’t mean that you would fall asleep in a minute. But it would enhance your body functioning, making it prepare for sleep. So, this is the perfect time when you could listen your favorite old songs.
Practice Breathing Technique
This might sound weird to you, but breathing techniques help a lot in sleeping faster. It relaxes your nervous system, relaxes anxiety, and encourages your mind to make sleep easier. If you want to try this, then today, before you go to sleep, close your mouth and take a deep breath through your nose and count till 5. Hold your breath and exhale. You could also do abdominal breathing and focus on your breathing style. Now that you know how to relax the mind, start practicing breathing techniques.
Adjust the Temperature
Do you know why most of the people take a shower during summer before they go to sleep? Obviously, steamy temperatures in summers sweat your body and could give you restless nights.
According to experts, the best time to take a bath with mild water is just before sleep. It lowers body temperature and makes it easy for the body to sleep fast. Taking a shower at night balances the temperature and improves sleep.
The best room temperature to sleep for kids and newborn babies are between 65 and 70 degrees F (18 to 21 degrees C) and 60 to 67 degrees F (15 to 19 degrees C) for adults and children.
Try Aromatherapy
Have you ever heard about Aromatherapy? It is a healing treatment that uses plant extracts to relax the mind. This therapy uses aromatic oils to improve the health of the mind and spirit. If you are looking for a natural remedy that could give you a peaceful sleep, then aromatherapy could help you in several ways. Aromatherapy promotes better sleep and relieves stress.
If you are stressed, then inhale a few drops of vanilla oil before bedtime for sweet dreams that could last for a long time. You could also use cedarwood oil to reduce muscle pain. You might consult a doctor before making changes in your habit, but you can try using these essential oils to reduce anxiety. You could use aromatherapy in various ways.
- Add oil to your bath.
- Apply it to the body directly.
- Use it in a diffuser.
Avoid Certain Foods and Beverages Before Bedtime
Have you ever thought why doctors don’t recommend taking any product made of caffeine just before bedtime? Consuming caffeine during this time causes restlessness and insomnia. Furthermore, it increases heart rate and causes nausea. Not only caffeine, but spicy foods could also lead to indigestion and acid reflux. Therefore avoid eating dark chocolates, alcohol, cruciferous vegetables, and soda for better health results.
However, you could eat almonds, kiwi, cherries, rice, and milk products anytime to enhance your sleep.
Reading Books
Do you know that reading books improve cognitive function? Make a bedtime ritual to read a book before falling on the bed. This could help you to sleep faster and to reduce cortisol levels.
A study revealed that people who read books before sleeping have 70% less stress than those who don’t read books. So, if you are stressed out, why not start reading a book. (I think you should try this).
Buy a Comfortable Bed
The most important aspect to sleep fast is that you should have a comfortable and peaceful environment. A comfortable bed relieves stress, reduces body pain, and offers a good sleep.
If you take sleeping pills before falling on the bed, then stop RIGHT NOW. Sleeping pills are harmful to health and have several side effects. They could change your appetite, cause stomach pain, and weakness. Instead, try these amazing yet effective ways to sleep fast and see the results.
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Nice post. I generally don’t have too much trouble falling asleep. I do several of the tips you recommend like deep breath I Gand abdominal breathing, also taking a cooler shower at night and lowering the Erin temperature for night. Also avoiding caffeine after the afternoon hours. I do notice that red wine consumption in the evening worsens my sleep.
Before kids I could fall asleep the second my head hit the pillow. Now, I just can’t fall asleep fast enough,, or maybe I can’t stay asleep… who knows! Thanks for sharing, will have to try some of these tips!
Before kids I could fall asleep the second my head hit the pillow. Now, I just can’t fall asleep fast enough,, or maybe I can’t stay asleep… who knows! Thanks for sharing, I will have to try some of these tips!