Good sleep is important for you to be able to lead a healthy, comfortable, and productive life. Some lucky people do fall asleep quickly but many of us struggle to fall asleep quickly and stay asleep for an adequate amount of time. Poor sleep has negative effects on your body and brain which results in harming your daily tasks as well.
Here are a few tips that should help you to fall asleep quickly.
1. Stick to a Sleep Schedule
You should stick to scheduled bedtime and wakeup time. Try to follow the same sleep schedule on all the days, even on weekends. By being able to stick to a sleep schedule your circadian rhythm is tuned to correct sleep cycle and you should be able to fall asleep quickly.
However, you should go to your bedroom only when you are ready to sleep, tossing and turning to get sleep is not going to help. Spend some time on any activity that relaxes you, and you feel tired enough to sleep.
2. Meditate or Do Light Physical Activity
Doing meditation is known to boost the increase in levels of melatonin, a sleep-inducing hormone, in your brain. By meditating your stress levels reduce and can sleep quickly.
Doing yoga-based breathing techniques helps you in lowering your stress level and reducing the anxiety and also is known to be good for falling asleep quickly.
Another breathing technique, known as the 4-7-8 method, developed by Dr. Andrew Weil is also known to help in falling asleep quickly.
Listening to Buddhist music or Hindu chants may also be helpful in meditation and hence help in falling asleep faster.
Doing light stretching or light exercises may also help in falling asleep faster. But, ensure you don’t do any hard exercises in the evening, as it is known to be a sleep killer.
3. Avoid Naps During the Day
If you are suffering from poor quality sleep at night, you often feel like you are too tired during the day and would like to take a nap. You should avoid taking a day nap to fall asleep faster in the night and have a good quality sleep.
While taking power naps may have benefited some but as per some studies, day time napping harms your nighttime sleep and should be avoided for falling asleep faster.
4. Watch the Food and Drink You Eat Before Bedtime
As per some studies, the food you eat or a drink you take before going to bed may affect your sleep. Eating a high carbohydrate diet in dinner is known to help you to fall asleep faster. You should avoid taking caffeine-laden food or drinks before bedtime to fall asleep faster.
You can take warm milk beverages, have a banana, oats, chamomile tea to help you fall asleep faster.
You should avoid eating chocolates that have caffeine, drinking coffee, and sodas before your bedtime to fall asleep faster.
5. Get Comfortable
A bed with a comfortable mattress and perfect sleep environment has a positive impact on your quality of sleep and how quickly you fall asleep. You should have cool, no lights, no sound environment in your bedroom so that you may fall asleep quickly.
You should invest in a good quality mattress that will allow you to get comfortable and will assist you in falling asleep faster. Your mattress should also be able to regulate the air to keep you cool and help you avoid getting sweaty.
You should have a good quality comforter or blanket for keeping you comfortable.
You should follow these tips to fall asleep faster and stay asleep for an adequate amount of time. If you struggle to fall asleep faster your sleep cycle will have negative impacts. You can lead a healthy, comfortable, and productive life only if you can sleep for an adequate amount of time.