Sleeping Tips to Help You Fall Asleep Fast
Sleeping Tips to Help You Fall Asleep Fast.Kimberly Fenn, the Associate Professor of Psychology and the Director of Michigan State University’s Sleep and Learning Lab, has recently said,
“Our research showed that sleep deprivation doubles the odds of making place keeping errors and triples the number of lapses in attention, which is startling. Sleep-deprived individuals need to exercise caution in absolutely everything that they do, and simply can’t trust that they won’t make costly errors. Frequently — like when behind the wheel of a car — these errors can have tragic consequences.”
The truth is, without even knowing the wise words of the professors, we, the general population, should at least feel the effect of sleep deprivation firsthand. The pressure we have to absorb and the stress we have to go through on a day-to-day basis sometimes amount to colossal mental bearings. And when we go to bed to sleep, all that has gone on won’t let us sleep. Another thing is, not only outside pressure of living in a modern, fast-track society, and some people are born with sleeping disorders with problematic genomes.
Whatever the reasons that are not letting you fall asleep fast, you are not alone. Please keep reading to get a few ideas with which you might not have been familiar with:
- Temperature of Your Bedroom:
As we fall asleep, there are changes happening in our body temperatures. The temperature at the core of our body decreases, but our hands and feet experience the rise in temperatures.
So it is pretty obvious that if the room where you sleep at night is warm, you will have difficulties in falling asleep. The sleep-inducing ideal temperature would be something like this – 15–23°C or 60–75°F. We all have different preferences, so find out which temperature suits you best and stick to it.
Another cool way which I am sure most of us are already familiar with is to take a hot shower. After the shower, our body lets the heat out of the system, and our brain starts preparation for the much-coveted sleep. As a result, the signal might come running as soon as you lay your body down over the best mattress that you have invested in, especially for that to happen.
- The Breathing Mode: 4-7-8
It’s easy, it’s simple, and it doesn’t cost anything. All you have got to do is do it regularly.
It is well documented that the “4-7-8” breathing-method instigates tranquility, which helps you unwind your stresses, at least for the day, and make you relaxed.
I am sure people with problems falling asleep fast know all about it. But those who don’t know this powerful method, please read the process carefully:
- Position your tongue, only the tip of it, just behind the teeth that are on the upper front side.
- Next, you have to breathe in, but you need to do it using only the mouth without ever using the nasal path. After taking a breath, make a sound so that you can hear something like ‘whoosh.’
- After that, you have to close your mouth and take the breath in through the nasal way while counting one to four in your mind.
- Then hold your breathing and count one to seven in your mind.
- The last bit is opening your mouth and exhaling all the air out. Again it would help if you made the gentle noise sounding something like ‘whoosh’ and count up to eight in your mind.
- Just repeat everything a minimum of three times.
This technique can relax you and help you fall asleep quickly.
- Live Your Life through a Timetable
Again I am not going to say anything new, but it is so essential that it is worth repeating many times over.
When you are organized and follow a timetable, your regulatory system, which is called a circadian rhythm, get accustomed to it subconsciously. As a result, the clock within your bodily system will have the brain sending signals at the right time. So, you will be on your toes during the day and start feeling sleepy as the time approaches.
That’s why getting up and going to bed at the same time every day will regulate your internal clock to work its magic. Maybe you need to struggle for the first few days if you have just finished your studies and started a regular job. But with time and effort, your body will get in line, and your mind will act accordingly.
One important habit of falling asleep fast is making a wriggle room of about 30 minutes to loosen before going to bed. This will de-stress your mind and preparation will be started within.
- Get the Sun and the Dark
Bright light – be it the shining sun or from an artificial source – auto-regulate the inner clock your body possesses. The exposure to light makes you lively, and the lack therein prompts your sleepiness. So it is imperative that you expose yourself to bright light regularly. This will embed your circadian rhythms to fall asleep soon after you rest your head on the best pillow you have awarded yourself.
On the other hand, darkness induces sleepiness. Research also tells us that the production of melatonin – the essential sleep hormone, is boosted by darkness.
So during the daytime, get ample light and, when at the time of sleeping, embrace total darkness.
- Do Yoga, Practice Meditation and Grow Mindfulness
As I have mentioned earlier, stress prevents us from sleeping fast.
The best weapons to deal with stress are Yoga, meditation, and mindfulness. These instruments help us fight stress. They won’t make our problems go away, but they will help us not worry about them all the time.
Yoga improves breathing and promotes fluid body movements that fight off by stress removing all the tensions accrued. Melatonin levels can be enriched by meditation, and mindfulness keeps our focus. All these enable us to deal with stresses, which in turn will let us fall asleep faster no matter where we sleep – be it on the best bunk bed mattress or the California King.
- Sleeping In the Daylight? Be the Researcher of Your Own Study
Frequently insomnia causes poor sleeping experience at night, which makes the insomniac napping during day time.
Though the ‘beauty sleep’ during the afternoon is said to have a positive effect on being attentive, experts are divided in opinions about the benefits it is supposed to render.
There are many studies to show for each side of the argument, but I believe it would be best decided by you. Common sense would be not sleeping at all during day time or limiting the duration to a short span like a mere 30 minutes.
- A Few More Ideas That You Probably Know
Let me give you a few more tips about how to fall asleep faster without elaboration. Just try to be attentive about them, practice, and in time they will be second nature:
· Eating the Right Foods at the Right Time
· Listening Music That Relaxes Your Nerves
· Physical Exercise
· Turning off The Electronics before Bed-Time
· Maintaining a Log Book
· No Caffeine after the Sunset
· Readjust Your Sleeping Position
· Reading before Sleeping
· Visualizing Things That Make You Happy
I sincerely hope the above tips will help deal with your sleeping problems.
So sleep tight and stay well.