We, humans, work tirelessly the entire time so that to call our day a productive one. We keep thinking of the time we will finally hit our pillows. You go to bed early but stay awake for hours before you finally fall asleep. Is this the case with you? So, let us read the ways that can help you to sleep faster.
Ways to fall asleep faster
Here are some ways that can treat and mend your sleep deprivation:
- The breathing method
The 4-7-8 is a breathing method that was developed by Dr Andrew Weil. It is a simple yet powerful breathing technique.
Here are the steps:
- Start by placing the tip of the tongue behind your upper front teeth.
- Breathe completely through your mouth and make a “whoosh” sound.
- Close your mouth, and inhale through your nose while counting up to 4.
- Open your mouth and breathe out completely, making the same sound but now count up-to 8.
- Repeat this cycle 3 more times.
This technique calms your nerves down and helps you to fall asleep quickly. This breathing technique can also be used at the time of anxiety or stress.
- Prepare a schedule
Preparing a sleep schedule and following that in a disciplined manner does great help. The reason behind this is the circadian rhythm, which is a regulatory system in our bodies whose function is to make our brains habituated to the timing of our sleep.
This internal clock releases the sleep hormones when the sleeping time gets nearer. Your sleep schedule should at-least contain 7 to 9 hours of sleep.
- Low temperature
Have you ever noticed, you feel very sleepy after you have taken a hot bath? Well, the reason is that the sleep hormones get active at a lower body temperature.
Even after taking a hot shower, our body’s temperature eventually lowers down, triggering the sleep hormones. So, you might want to take shower before going to bed and have a sound sleep.
Another way can be lowering your room’s temperature. A warm room keeps the body awake. So, lowering the temperature down will make you a sleep-head and can help you to fall asleep completely.
- Avoid naps
A short sleeping period is called a nap and there is no specific time to take one. Some people end up taking 2 to 3 naps a day. The reason that makes a body want to take naps is not getting enough sleep at night.
Though there are mixed opinions regarding this statement. But studies have shown that those who slept a lower quality sleep at night, took more naps than those who have had enough sleep. People with poor sleeping patterns show symptoms of depression and are less energetic than people who are content and free of extreme stress.
- Practising mindfulness
Achieving a stable mind isn’t easy. To protect your brain from overthinking is a hard task. An overthinker always has a hard time falling asleep. Mindfulness can be achieved by practising meditation and yoga.
For beginners, yoga can be a tough task. But practising it regularly will help you in releasing tension from the muscles and stress from the body. It contains breathing patterns that will favour falling asleep faster.
By meditating, the melatonin levels in our bodies are enhanced. This helps our brain to achieve a particular state where sleep can be achieved easily. Along with this benefit, it also ensures better functioning throughout the day.
Habituate yourself in meditating for 15 minutes daily.
- Keep a watch on your intake
The food you eat before going to bed affects your sleep as well. For instance, after consuming a high carb meal, you tend to get sleepy. Though some people use this hack to sleep faster, this technique does not work well for your health.
Falling asleep with a stomach full of food leads to a stressful sleep. As the organs keep functioning in order to digest that carb. Carbs take a minimum of 16 hours to get digested properly.
So, even if you want to have a carb-oriented meal, make sure you eat it 4 hours before going to bed. This enables the body to finish its work before it goes to rest. When you finally go to bed, the tired muscles and organs make you sleep faster.
Music is therapeutic. So, why not use it in solving this problem too? Music not only improves the quality of sleep but can also aid chronic sleep disorders.
Listen to relaxing music while you start sleeping. Your senses will get along with music and within no time you will be asleep.
- Stay away from electronics
Most people use social media or work on their electronics before going to sleep. It is advised to stay away from electronics, be it television or laptop or mobile, for at least an hour before you hit the bed.
Research has shown that people who use different media or play video games at night tend to achieve poorer sleep. The blue light emitted from the different screens decreases the melatonin levels in our bodies.
So, to fall asleep faster, avoid taking calls or scrolling through social media while you have come to sleep.
This is a new technique. It involves the aroma of essential oils. You can apply small drops of oil on your pillow or spread its vapour throughout the room. Some popular oils are:
- damask rose
Inhaling these aromas help in achieving quality and dreamless sleep. These also help in releasing tension and makes one a positive thinker.
- Reading and writing
A few decades back people had a habit of reading and writing before going to sleep. May it be writing a letter or reading a novel, it always helps in increasing the focus. This focus in-turn helps one to fall asleep faster.
Though these are effective but not highly recommended. To name a few supplements
- 5-HTP (5-hydroxytryptophan)
- L- theanine
- GABA (gamma-aminobutyric acid)
These are safe to consume but you have to keep in mind to limit the intake as per prescription to get a sound sleep.