If you have ever struggled with insomnia, you may wonder how to fall asleep faster. While your specific characteristics and needs can influence your sleep patterns, practicing a few proven methods may help you more quickly achieve restful sleep.
Let’s take a look on some ways you can conquer your sleep better.
1. Chill Out
Your body temperature changes as you fall asleep. Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.
Individual preferences will vary, so find the temperature that works best for you.
2. Listen to relaxing music
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders, such as insomnia.
Listening to relaxing music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep.
Some studies revealed that those who were exposed to soothing music for 45 minutes at bedtime had a more restful and deeper sleep compared to those who didn’t listen to music. Lastly, if relaxing music isn’t available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep.
3. Exercise during the day
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
However, it’s important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep. The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day. Therefore, moderate to vigorous exercise in the morning could significantly improve the quality of your sleep and how much sleep you get.
Mattresses directly affect sleep quality. Waking up tired or with aches and pains could be a sign that your mattress isn’t compatible with your body. Though it might feel comfortable when you first lay down, those aches could be indicators that your mattress isn’t right for you.
A good mattress is paramount for good sleep. Many types of mattresses are available, such as – Memory foam, Gel, Cooling mattresses, Innerspring, or a hybrid. Based on your sleeping style and body type, there remains a set of specific mattresses that will bring the best sleep to you.
4. Turn off all electronics
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a cell phone, and social networking can make it significantly harder for you to fall — and stay — asleep. This is partly because electronic devices emit blue light, which has been found to suppress melatonin. Using these devices also keeps your mind in an active and engaged state.
It’s recommended that you disconnect all electronics and put away computers and cell phones so you can ensure a quiet place, free of distractions. You’ll be able to fall asleep much faster if you practice good sleep hygiene.
For sound sleep, most find a cool, dark, room to be a most comfortable environment. Your bedroom environment needs to be right for you to fall asleep. For the best sleep, have the ideal mattress, room temperature, and lighting, and ensure that there are zero distractions in your bedroom during sleep time.
If you need to use your devices late in the evening, at least consider blocking the blue light with eyeglasses or a screen filter.
5. Limit your caffeine intake
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like coffee, chocolate, carbonated drinks, and energy drinks.
This stimulant can have disastrous effects on your sleep quality and sleep duration. Although the effects of caffeine vary from person to person, it’s recommended that you refrain from consuming it at least 6 hours before bedtime. Instead, you could drink a soothing tea like chamomile tea. It’s been shown to promote sleep and relaxation.
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health.
Using the techniques above can help you fall asleep quickly, while sleeping much better and having more energy the next day.