Have you ever gone to bed early thinking you will instantly fall asleep, but instead you’re lying on your bed wide awake counting the minutes on your clock? The funny thing is How to get to sleep fast?, the more you worry that you’re not falling asleep the less likely you will fall asleep. Some people have no problem falling asleep, but for others, they have to take medication to induce sleep, however, this shouldn’t be a long-term solution. If you have insomnia it’s much harder to fall asleep, but there are some methods you can use to help you fall asleep naturally.
Most people require 8 hours of sleep while others require more or less. If you sleep during the day it could be a sign you aren’t sleeping well at night and it can also interfere with your sleep at night. Caffeine, stress, alcohol, and nicotine are just some of the things that can make it difficult for you to fall asleep and some of the things you should avoid.
Here are some creative methods you can try to help you fall asleep faster.
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Controlled and deep breathing helps to distract you from thoughts that are keeping you awake. If you find yourself thinking about a lot of things while lying in your bed, the best way of relaxing your mind is by placing a hand on your belly and breathing deeply through your nose to the point you can literally feel your abdomen filling with air. Hold your breath for a few seconds then release through your mouth. Do this for a few minutes focusing your attention on your belly as you inhale and exhale. The more you practice the easier and more effective it will be.
Avoid taking naps during the day
If you suffer from insomnia most likely you feel sleepy during the day because you haven’t slept at night. This means you will have short naps during the day of two or more hours, but late naps affect the quality of sleep you get during the night. It can even cause sleep deprivation. Taking naps during the day can limit your physical activity, lead to weight gain, and adversely affect your healthy sleeping cycle.
Invest in a mattress with the right firmness
If you want to get a good night sleep, you need to look for a mattress with the right firmness or softness depending on your sleeping position, age, body type, etc. If your bed is very comfortable and cozy, you will look forward to climbing into your bed at night. Invest in a quality mattress like a sleep number that is comfortable, provides relief to your pressure points, made of eco-friendly materials, breathable, soft, and suitable for all sleeping positions. A comfortable mattress and pillow can make all the difference between tossing and turning and quickly drifting off immediately your head hits the pillow.
Avoid drinking caffeine
Caffeine is a stimulant that can interfere with your sleeping patterns. It’s best to avoid taking it 6 hours before you go to bed and for some people even drink it during the day can negatively affect the quality of their sleep. So to be on the safe side, avoid taking caffeine altogether. You should also avoid taking chocolates, energy drinks, sodas, and coffee. Instead, you can try drinking chamomile tea that helps to promote sleep by soothing and relaxing your body.
Change your eating habits
What you eat in the evening can affect your sleep. If you eat a large meal an hour before going to bed, you might not be able to sleep because the food hasn’t been digested yet. It takes 2-3 hours for your body to digest a meal so lying on your bed can cause discomfort and slow down the digestion process. Although the time needed is different with each person, it’s best to eat 2-3 hours before you go to bed so that your body has enough time to digest the food.
Wear socks to bed
When your upper body is cool it’s much easier for you to fall asleep, but when your hands and feet are cold you can’t get any sleep. If your feet tend to get cold when you’re about to go to bed, wear a pair of socks and add an extra blanket at the foot of your bed. If you aren’t comfortable wearing a sock you can try wearing warm slippers to keep your feet warm before going to bed.
Watch something boring
All the advice you’ve read and heard about improving your sleeping habits tell you to keep away from the TV screen before going to bed. The truth is people still watch TV or use their laptops to watch boring stuff while in bed. Don’t watch anything that will make your pulse race, you can watch a documentary or a boring interview to help you snooze away.
Exercise during the day
Physical exercise has a positive impact on the quality of your sleep. Moderate and high-intensity exercise can help prolong your sleep by helping to relax your body and muscles. Make sure you don’t overdo it because it can lead to poor sleep. The time you exercise is also important, and early in the morning is the best time to exercise.
Eating carbs at night
According to research, you can eat simple carbs that can be easily digested like pasta, potatoes, white bread, or white rice to help you sleep better and fall asleep quickly. The trick is to make a simple dinner with moderate portions to avoid indigestion. Eat your meal at least 4 hours before you go to bed and make sure you don’t put too many spices in your food because spices interfere with your sleep.
Being awake when you’re supposed to be asleep can be frustrating and it can affect both your physical and mental health. Being able to sleep naturally is the best way of making sure your mind and body are well rested. Once in a while, everyone has trouble sleeping, but coming up with some bedtime habits can help you have less sleepless nights.