How to fall asleep fast – simple tips that will help you fall asleep quickly
Trouble falling asleep can really affect your physical as well as mental well-being. Sleep plays an essential role for human beings. It allows our mind and bodies to relax and recharged, leaving us fresh, alert and functioning normally during the day.
However, getting the recommended 7 – 9 hours of sleep for adults just is not enough. If you are not careful, you might wake up feeling more tired than ever even after a long night’s sleep. Good sleep is supposed to leave you feeling rejuvenated and refreshed in the morning.
There are a few changes you can make to help you improve the quality and quantity of sleep you get.
Pre-bed prep tips to help you fall asleep
Old mattresses with depressions, bumps and holes can get really uncomfortable, making it difficult to fall asleep. Poor quality, synthetic sheets only make it worse. With modern hybrid mattress versions, you are guaranteed comfort and quality sleep. Nectar has a wide selection of good quality and affordable mattresses that will improve sleeping patterns, and offer durability plus comfort.
Turn of all your electronics
Too much light exposure from lams, build and electronics in your bedroom can affect your sleeping patterns greatly. Electronic devices like cellphones, TV’s and laptops emits blue light that keeps your body from producing melatonin which is essential for sleep, keeping you from falling asleep.
To prevent this, ensure you do not have such devices in your bedroom. Designate your bedroom for sleeping only. If you can’t, make sure they are completely shut down during the night when you want to sleep.
Relaxation techniques that will help you fall asleep faster
Listen to relaxing music
Relaxing music can actually help you sleep better. It triggers changes to the body that mimic our sleeping states. With relaxing music, you will experience slower breathing, low blood pressure and slow heart rate which are the perfect conditions to fall asleep.
Take a warm bath before bed
Taking a warm shower or bath before bed may help you improve the quality and quantity of sleep you get. Warm showers are very relaxing. To add on that, your body temperature drops after a warm bath, and this is the perfect condition to fall asleep.
Create a schedule
A consistent sleep schedule comes with many health benefits. Going to sleep and waking up at the same time every day will set your body clock. This helps your body adapt to the sleep routine and run efficiently during the day. A consistent routine will help boost your mental, emotional and physical health.
Yoga combines physical exercise with attentiveness, mediative movement and focused breathing. It can have a positive effect on your mental health, emotional health, weight loss, pain relief, stress relief and overall improvement of sleep. Regardless of age, you can use yoga to promote healthy, quality sleep. Elements of yoga like regular exercise and breathing regulation help alleviate issues that would otherwise keep you awake during the night.
Other things you can do to help you fall asleep faster
Lower your body temperature
Body temperature changes as you fall asleep. Our bodies tend to cool down when we lie own to sleep and warm up when we are awake. If your bedroom is too warm, you will have a difficult time falling asleep.
Avoid napping during the day
Many people take naps during the day to make up for insufficient sleep at night. however, you could be doing more harm than good by taking naps during the day.
Day naps are very refreshing, but professionals recommend taking strictly 20- to 30-minute-long naps during the day.
Longer naps can leave you feeling very confused and sluggish. If you take long naps during the day, you will stay up long past your bed time trying to fall asleep. This can have an overall toll on the quality and quantity of sleep you get.
Exercise during the day
Morning and evening workouts can help you improve your sleeping patterns greatly. Morning exercise allows your body to be alert during the day and tired during the night. this allows you to fall asleep faster and for long periods of time. Evening exercise on the other hand is a great way to relieve stress which allows you to fall asleep faster and stay asleep for longer.