Some people have no problems sleeping. However, many others have severe difficulty falling and staying asleep through the night. Poor sleep can have negative effects on the body and the brain.
Here are ten ways you can fall asleep quickly while also improving its quality.
Lower your room temperature
Have you wondered why you are more likely to fall asleep during cold, rainy weather? The cold temperature helps you fall asleep quickly. As you go to sleep, the body lowers its temperature, creating a suitable environment. It maintains this level until you wake up. If you drop the temperature in your room, you'll have a chance to sleep better because your body will cool faster. The cold temperature enhances the production of Melatonin, a sleep hormone produced in the brain to improve sleep.
Warm temperatures not only causes uncomfortable night sweats and overheating but they also prevent your body from reaching ideal lower body temperature, roughly around 67-68 degrees Fahrenheit.
Create a schedule and stick to it
Setting a plan will help you fall asleep faster. Your body has a self-regulatory clock, the circadian rhythm, which commands alertness during the day and sleep during the night.
Waking up and going to bed at regular times every day helps your internal clock create and keep a balanced schedule. It is easier for you to sleep and wake up routinely once your body adjusts to the program.
Long naps during the day can harm your ability to fall or stay asleep at night, preventing you from having a normal sleep cycle. In fact, experts suggest that dozing off for longer than 30 minutes during the day will make it harder for you to sleep at night.
Watch what you eat and when you eat it
Foods high in caffeine such as coffee tea and cola can keep you from falling asleep at night. They contain stimulants that will increase your energy levels and make you more active. It is best to avoid taking these foods if you want to fall asleep faster.
Avoid high fat and spicy foods because they may cause acid reflux and heartburn, which build up during digestion. Acid reflux causes pain and irritability, which will result in insomnia.
Research shows that a high carbon diet may promote deeper and faster sleep. Foods such as milk, peanuts, rice, and tomatoes have naturally occurring melatonin and will help boost the rate of sleep.
Planning your meal time’s helps you get enough time to digest the food and be ready to sleep at bedtime.
Listen to relaxing music
Music affects the nervous system. It can make you relax and ready to sleep. Listening to music before bed will help you fall asleep faster and longer. Listening to music will make your muscles relax by slowing down your breathing and heart rate.
Specialists recommend listening to music for 40 minutes before you sleep, especially those with a slow rhythm.
Create a falling asleep playlist containing music of a personal preference. You are most likely to relax when you’re listening to music that you enjoy. Integrating music into your daily routine can also help you create positive effects over time.
Exercise during the day
When done on a regular basis, exercise can improve the quality and quantity of your sleep. It releases chemicals in your body that make you feel good and helps you burn energy.
The right kind of exercise will reduce your stress level, stabilize your mood and decompress the mind. However, the timing of the exercise can affect the functioning of the body.
Physical activity requires you to use body energy, which will help you to rest later on. It induces the production of endorphins and increases body temperature. Endorphins increase your heart rate and make you more active this may inhibit you from falling asleep. Experts advise to exercise for 30 minutes and within one hour before your bedtime. By this time, the effects would have worn out and you’ll be tired and ready for a good night rest.
Create a suitable environment
Loud noises have a negative effect on sleep. They can be disruptive when you're trying to sleep, since they cause irritation, stress, and restlessness. Before you go to sleep make sure you silence your electronics and wear earplugs to avoid any disruption.
When going to sleep, make sure you have your lights off and draw your curtains. Light can affect how fast you fall asleep. Exposure to light stimulates the brain, which causes it to be alert and awake, and makes it harder to fall asleep. Light can also alter the body’s sleep clock. Darkness stimulates the brain to produce the sleep hormone known as melatonin.
Your sleeping surfaces may be keeping you away from slumber. A comfortable pillow a good mattress and good beddings can affect your sleep your sleep positively.
Try the 4-7-8 breathing technique
Breathing is directly connected to the nervous system and affects your heart rate and relaxation. Rapid shallow breaths can create a state of nervousness and anxiety.
Breathing patterns such as the 4-7-8 technique will help you gain control over your breathing. In this technique, you should inhale continuously for four seconds, hold your breath for seven seconds and exhale continuously for eight seconds. If done while relaxed or lying down, it could help you fall asleep fast.
Practice yoga and meditation
Improve how you sleep by practicing a few yoga steps before you go to bed. First off, start by meditating then follow with the yoga steps. Researchers suggest that meditation can enhance the production of melatonin. Yoga relieves stress and anxiety by lowering the heart rate and blood pressure. It also unwinds the nervous system which is good for the circulation of blood flow when you are sleeping.
Try sleep enhancing supplements
Supplements and medication can help you fall asleep faster. You should remember to consult a medical practitioner on the type of medication that would be ideal for you. They will help to prescribe the right medication for your insomnia and inform you of other ways you can try to improve your sleeping patterns and talk to you about potential side effects.