All of us have busy lives and are schedule driven. Sleep is essential for optimum productivity and health. So, we decided to help you by sharing our research on how you can trick your body into falling asleep.
We all know that feeling of a busy mind coupled with nighttime silence. The lights are out, and we are surrounded by darkness and peace. This peaceful time of night is usually the time when a busy mind powers up. Nobody likes the idea of an active, restless mind, especially not during the dark hours of the night. Furthermore, many people experience feelings of anxiety during this time. Being sweaty and experiencing a racing heart and mind is like having the worst enemy next to you in bed.
A Good Night’s Rest Is Important
Research has shown that restless sleep, or a lack of sleep, can leave you feeling irritable, unhappy and even in a foul mood. But one thing is for sure, and that is we all know that sleep is incredibly important. Without it, we not only feel lousy but our health suffers as well. So how can you make sure that you fall asleep faster? So, without delay let us proceed to give you 10 ways to fall asleep faster!
10 Ways To Fall Asleep Faster
1. A Sleep Routine is Important
Falling into the right kind of sleep routine is almost a guarantee that you will drift off to sleep at the same time each night. While a habit cannot be created in one night, over time, you will start seeing the benefits. Hot baths/showers and a good book is enough of a routine to get even the most restless person to drift off. Be sure to tidy your room before bedtime. There is nothing worse than a place full of clutter. Your mind and body will relax if your environment is tidy, clean and ordered. Go to bed at the same time every night and be sure to also wake up at the same time. Once you have established this routine, you will note that your sleeping pattern will improve.
2. Ambiance Has Many Dimensions
No Work, No Stress
One way of tricking your body into a night time routine is to create ambience in your bedroom. A bedroom must be a place of relaxation and comfort. As soon as you enter your room, you should experience feelings of sleepiness and restfulness. So, be very sure that you do not take any work into your room when you start your bedtime routine.
Cotton Bedlinen For Coolness
Furthermore, invest in a few pieces of new bedlinen. Bedlinen should be fresh and comfortable so look out for pure cotton brands. Cotton will keep you cool during the night and warm in winter. Being overheated or cold most certainly will not help you to fall asleep!
Dim Lights to Trick Your Body Into Falling Asleep
Lighting is also pretty relevant, and the kind of lights in your room must be dark. As soon as the sun sets, switch on the dimmed lights, your body will respond with feelings of calmness and restfulness. Dim lights and cold temperature and comfortable bedding are essential. This is the best combination for great sleep. Without the proper arrangement and mood for your bedroom, you might find that rest is challenging.
3. Progressive Muscle Relaxation
Starting at your toes, tense and relax all of your muscles. Progressive muscle relaxation is is a technique that has been around for a long time. It has a proven track record.
Benefits of Progressive Muscle Relaxation
- Lowers muscle tension
- You will be less anxious
- Experience a feeling of overall wellbeing
So here is a step by step guide into how you can practice progressive muscle relaxation. One of the 10 Ways to help you fall asleep faster.
Start by curling and uncurling your toes seven times and then work your way up your body tensing and relaxing your muscles. The curling and uncurling of your toes will help you to relax. Consequently, you will soon drift off into dreamland.
I have personally tried this technique on numerous occasions. I can guarantee you that this is a very cost-effective and successful tool.
4. Mental Exercise
Forget counting sheep, one of the best spiritual exercises to try is counting backwards from 100. Do not be tempted to start it off with 1 number at a time. Focus on counting three numbers at a time. This technique will clear your mind of the usual thoughts. Counting backwards in 3’s requires concentration. You will not be thinking of anything else.
5. Revive Your Special Memories
Revisiting something that made you happy or a stunningly beautiful place is one way to bring you some peace before you sleep. It will help to minimise your stress and calm you down, lulling you to sleep.
6. Rethink Your Daytime Routine
Napping much? Perhaps you are taking in too much caffeine. Or maybe you are not exercising. There are plenty of daytime habits that could come back to bite later on at night. Napping can interfere with your nightly sleeping habits, while too much caffeine will most definitely have an effect that you would rather not deal with. Exercise is essential in that it removes the stress, relaxes you and reduces the adrenaline in your body.
7. Try Yoga and Meditation
You don’t have to be a yoga guru or even a dedicated practitioner to benefit from a few simple techniques. Anyone can master the basics on their own and the quick yoga session, stretching out those tired muscles, is going to help you fall asleep fast. Mediation is another thing that you can try. Either meditate before you get into bed or do it while lying in bed. Clearing your mind while in a sleep position will make you fall asleep so fast that you won’t even realise that you have drifted off.
8. Focus on Breathing
Deep breaths, that’s all you need. The rhythm of your breathing is going to have you relaxed and not thinking of anything else. Soon your mind will be at peace. A deep breath is also great for oxygenating your blood. Proper breathing has many other benefits for your health as well and is something that you should be practising anyway.
Nature gives us everything we need, and although you might not have a lavender bush in your garden, you can find the oil or air sprays in the shops. You can use the oil in your bath or on your pillow while spraying the scent in the air will also do the trick. Sandalwood, lavender, marjoram, and vanilla are all said to aid sleep. Why not give it a try?
10. Appropriate Sleepwear is Important
One aspect of falling asleep faster is your sleepwear. Comfortable, loose clothing is a must when you want to sleep well. Tight clothing will be uncomfortable, making it difficult to fall asleep.
Falling asleep fast means getting more sleep. But keep in mind that although you might fall asleep quickly, what is essential is staying asleep. Be sure to follow these 10 tips on ways to fall asleep faster. You might just be surprised at how well these work!
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