Good health is all good. And there is no substitute for adequate sleep for good health. At the end of the day’s tireless work, we fall asleep. Sleep gives us the energy to work in new ways. Inadequate sleep on the other hand causes severe damage to the body. Immunity is reduced. If you do not sleep well, you will not concentrate on any work. According to experts, an adult should get at least 7 to 8 hours of sleep every night. But now most people are suffering from “sleep deprivation”. Depending on the different types of sleeping pills. But frequent use of sleeping pills has serious health effects. So How to Fall Asleep Faster? Let us know about that today.
Today I will tell you 16 effective ways to fall asleep. If you can apply these in your life, Then you can sleep very fast.
In this Article, you will get
- 1 Here 16 effective ways to fall asleep
- 2 How to Fall Asleep Faster
- 3 1. Create a suitable environment
- 4 2. Cooling temperature
- 5 3. Avoid caffeinated foods and smoking
- 6 4. What to eat at night and when to eat
- 7 5. Refrain from using electronic content
- 8 6. 1 glass of hot milk
- 9 7. Think positive
- 10 8. Meditation
- 11 9. Bath in hot water
- 12 10. Read books
- 13 11. Listen to music
- 14 12. Exercise
- 15 13. Avoid heavy sleep / daytime sleep
- 16 14. Sleep at a certain time and wake up
- 17 151 Exercise 4-6-7
- 18 16. Do not look at the clock
Here 16 effective ways to fall asleep
How to Fall Asleep Faster
1. Create a suitable environment
Every job requires a specific environment. Just as a kitchen is needed for cooking, so is an environment for sleeping. Turn off the lights in the room before going to sleep. Use an eye mask if needed. Keep away from all things that make noise. Think about what will make the room suitable for your sleep and arrange the room accordingly. Maybe it’s a change of room curtains or a comfortable mattress or pillow. Keep a suitable environment for sleeping. Keep electronics devices low around the bed.
2. Cooling temperature
According to experts, a cool environment is very important for sleeping. Body temperature drops after sleep. Therefore, experts think that the room temperature should be kept at 60 to 7 degrees Fahrenheit. This adjusts the room temperature with the body temperature and there is no possibility of waking up in the middle of the night.
3. Avoid caffeinated foods and smoking
Caffeinated foods interfere with sleep. So refrain from consuming caffeinated foods such as tea, coffee, chocolate, etc. for about 6 to 8 hours before going to bed. People who smoke should avoid smoking because smoking stimulates the brain which causes sleep problems.
4. What to eat at night and when to eat
Eating oily and spicy foods causes acidity and digestion problems. It also causes digestive problems when you eat a full meal and sleep. This creates a feeling of discomfort. There is a possibility of not falling asleep at night or waking up in the middle of the night. So, take healthy food at night. Eat dinner at least 2 hours before bedtime.
5. Refrain from using electronic content
The human body contains a hormone called melatonin which helps in falling asleep. The blue light emitted from electronics such as phones, televisions, laptops, etc., prevents the body from releasing the hormone melatonin. So do not use all these electronics for at least 1 hour before going to bed.
6. 1 glass of hot milk
Milk contains an amino acid called tryptophan, which affects the hormone melatonin and helps you fall asleep. So drink 1 glass of hot milk before going to sleep.
7. Think positive
Eliminate all kinds of worries before going to sleep. Anxiety causes a type of stress that has a detrimental effect on sleep. So before going to sleep, try to remember any good memories that give you peace of mind.
Meditation calms the human mind. Keeps nerves fresh. Meditation fights stress and helps you fall asleep faster. So make it a habit to meditate before going to sleep.
9. Bath in hot water
If colds are not a problem, take a warm bath before going to bed. Hot water will relax your muscles which will help you fall asleep faster.
10. Read books
Don’t sleep, actually read a favorite book. This will completely divert your attention to the world of books and get rid of all the worries of the day. After a while, you will see that you have fallen asleep. Can’t sleep can actually read books. After a while, you will see that sleep has come.
11. Listen to music
Music is a very helpful medium for falling asleep. So don’t sleep, actually listen to music. However, listen to a song with a light melody or rhythm, not a song with loud music. It lowers your high blood pressure and relaxes the body and mind.
Do light exercise. However, not all types of pain but suitable for sleep. There are some exercises that when practiced go to sleep instead of coming to sleep. So practice the exercises that help you fall asleep. You can find tutorial videos of these exercises on YouTube or various apps.
13. Avoid heavy sleep / daytime sleep
Many people sleep during the day because they do not sleep well at night. But if you sleep during the day, especially afternoon, you have trouble falling asleep at night. So, try to stay awake at noon even if it is difficult.
14. Sleep at a certain time and wake up
Our body’s circadian clock works in tandem with sunrise and sunset. Working during the day and sleeping at night, this circadian clock works in this rhythm. As a result of going to bed and waking up at different times of the day, the circadian cycle may not work properly. If you sleep at a certain time every day and wake up at a certain time, the circadian cycle works properly and helps you fall asleep at a certain time. So go to bed at a certain time every day and wake up.
151 Exercise 4-6-7
According to experts, 4-6-6 breathing exercises are very helpful for sleep. The rule for doing this exercise is to first breathe for 4 seconds. Then hold your breath for 7 seconds and exhale for the next 7 seconds. Practice this exercise 3 to 4 times in a row. This will provide enough oxygen to your brain, lower the heartbeat rate and blood pressure which is essential for your sleep.
16. Do not look at the clock
Many people do not sleep and actually watch the clock again and again. But it should not be done at all. Every time you look at the clock, your mind will become more restless due to lack of sleep, creating frustration that disturbs sleep. So refrain from seeing time again and again.
Hopefully, following the above points, you will no longer have sleep problems.