Tips For Better Sleeping: Falling asleep is supposed to be effortless. You just lie down, close your eyes and wait for that sweet slumber There are few things more frustrating than spending a night tossing and turning, desperately trying to doze off to sleep. But if you’re used to lying in bed awake at night, brain whirring at a million miles an hour and unable to get the sweet, sweet slumber you crave, then good news. Learning how to fall asleep fast can help.
How to go to sleep in 10, 60, or 120 seconds (Tips For Better Sleeping)
What we are trying to say here might sound questionable, but according to science, there are a lot of hacks and ways to fall asleep in as little as one or two minutes! Remember, if you are a beginner, it might take you a little more time for these methods to work.
1. Sleeping position matters
It has been scientifically proven that people who tend to sleep on their back are more prone to sleep disorders like sleep apnea and lower back pain. This could result in difficulty falling asleep and sleep deprivation.
To avoid any blockage in your airways caused by your sleeping position, it is advised to sleep on your side, as this is more beneficial for your heart, in particular, if you are pregnant as it prevents heartburn and reflux. Keep in mind, therefore, that sleeping position does matter if you have difficulty snoozing.
2. Change your pillow
Sleeping on the wrong pillow could be because of poor sleep quality thanks to discomfort and chronic back and neck pain which in turn make it more difficult to fall asleep on a regular basis.
You should consider a proper neck pillow that will keep your neck in a straight line, or even use two pillows, one for the head and one between your knees which can keep your hips in a neutral position.
3. Lay on a quality sleep surface
Studies show that sleeping on an uncomfortable mattress, is probably one of the most common reasons for a bad night’s sleep. Scientists indeed have found an obvious correlation between improvement in sleep and making small changes in mattress support.
A study published in the Journal of the Canadian Chiropractic Association showed that lumbar support enables a more even distribution of pressure across the pelvic, lumbar, and thoracic areas while limiting comprehensive and shearing forces on the spine.
In this case, it is important to consider switching to a new mattress if your old one is saggy, worn out, or pokey. Deciding to get a good quality mattress, is definitely a step closer to falling asleep faster and getting better sleep overall.
4. Wear comfortable clothes
There is a direct correlation between sleep and core body temperature as studies suggest. It has been found that sleep-onset insomnia relates to a delayed temperature rhythm.
Wearing comfortable sleepwear or no clothes at all will help regulate your body temperature better and help you snooze faster.
Also read: Importance of Yoga In Our Life
5. Take a warm shower before bed
Empirical findings indicate that insomniacs have a higher core body temperature before bedtime, which leads to more arousal and difficulty falling asleep. Although it may seem weird, taking a warm shower and entering a cool room will slow down your metabolism and contribute to falling asleep faster. (Tips For Better Sleeping)
In fact, it is recommended that you follow the same shower ritual every night before going to bed so that you prepare your body for sleep.
6. Ensure a cool room temperature
If you don’t prefer taking a hot shower before bedtime to decrease your body temperature, you can try cooling down the room temperature to 65 degrees as this according to The National Sleep Foundation and researchers is just the right temperature to slow down the heart rate, digestion and help you fall asleep faster.
7. Put on your socks to bed
Research shows that warm feet and hands best predict a quick sleep onset. This means that having cold feet literally obstructs falling asleep faster and hence the National Sleep Foundation suggests wearing socks to warm your feet before going to bed, to prepare your body for sleep.
8. Turn off electronic devices
An increasing number of studies indicate that exposing yourself to blue screens and smartphones before going to bed, disrupts your quality of sleep.
It is best advised that you switch off all electronic devices an hour or two before going to bed, which helps fall asleep faster.
9. Put on some calming music
If you think loud music is the worst companion when trying to sleep, this is true. Instead, research evidence exemplifies how music with a slow rhythm of 60 to 80 beats a minute, can boost sleep quality and make you peaceful, relaxed, and ready to fall asleep. In fact, studies show that classical music in particular can have a healing effect on people with depression.
Also read: Benefits Of Walking Barefoot: Health Trends
10. Avoid exposure to noise
What you need especially if you have trouble sleeping is a quiet sleep environment. A 2016 study examining the quality of sleep and the factors influencing sleep duration, indicated that noise was among the most commonly reported reasons for poor sleep.
A great way to isolate noises is by using a white noise machine. This sort of device helps minimize any unwanted sounds leaving you undistributed to fall asleep.
11. Turn down the lights before bedtime
Apart from tablets and smartphones, blue-light sleep intrusions most commonly occur as a result of fluorescent light-bulbs and LED lights. Experts advise dimming the lights the hours before you go to bed, so as to keep your sleeping environment as dark as possible.
12. Try some aromatherapy with lavender
Use lavender oil to relax your body, lower blood pressure and get in a calm mood. It has been empirically proven that sniffing lavender oil may lead to deeper levels of sleep and waking up refreshed in the morning.
13. Meditate or try acupressure
There is little chance you can fall asleep if you are all stressed out. In fact, experts insist that anxiety and stress are among the most important factors contributing to insomnia and other sleep disorders.
The best way to deal with stress is through meditation, yoga, and alternative medicine like acupressure. Meditation has been proven to improve the symptoms of insomnia, as people who meditate tend to sleep longer and better.
Even a mere 10-15 minutes of meditation a day can make a difference. (Tips For Better Sleeping)
Acupressure is also an effective way to combat anxiety and release stressed muscles from pressure and pain. It seems that this alternative Chinese method is becoming favorable in the Western world as it creates a balance in all areas of the body and mind. Specific acupressure techniques could alleviate symptoms of insomnia.
How can I fall asleep in 2 minutes?
Falling asleep in a short while, such as in 2 minutes, may be achieved by following certain tips and sleep rituals. However, you need to follow this routine daily to train your brain to fall asleep quickly. One technique was reportedly practiced by the United States military. The technique, called the military technique, was developed to help soldiers get to sleep in stressful situations, such as battlefields. By getting adequate sleep, the soldiers were less vulnerable to daytime fatigue and the probability of making mistakes, which could be dangerous. This technique involves
Lying in bed.
Start by breathing slowly and deeply.
Relax the muscles in your face by releasing all tension in your jaw, forehead, and around the eyes.
Relax your body as you drop your shoulders as low as you comfortably can. And also Relax your neck and upper arms.
Breathe in deeply and breathe out slowly. Relax your body starting from the upper body. Release the stress and tension in your lower body, beginning from the thighs and moving towards the lower legs.
Give yourself at least 10 seconds after you relax your entire body. Clear your mind of all thoughts. This can be done by doing any of the following.
- Repeat the words “don’t think” again and again in your mind
- Visualize a happy memory in your mind.
- Imagine you are at a scenic place by the side of a lake with soothing fragrances of flowers around you.
This may help you get relaxed mentally and physically so that you fall asleep in no time.
How Much Sleep Do You Need?
These guidelines serve as a rule-of-thumb for how much sleep children and adults need while acknowledging that the ideal amount of sleep can vary from person to person.
For that reason, the guidelines list a range of hours for each age group. The recommendations also acknowledge that, for some people with unique circumstances, there’s some wiggle room on either side of the range for “acceptable,” though still not optimal, amount of sleep.
Deciding how much sleep you need means considering your overall health, daily activities, and typical sleep patterns. Some questions that you help assess your individual sleep needs include:
1. Are you productive, healthy, and happy with seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear? (Tips For Better Sleeping)
2. Do you have coexisting health issues? Are you at higher risk for any disease?
3. Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job? (Tips For Better Sleeping)
4. Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? And do you ever feel sleepy when doing these activities?
5. Are you experiencing or do you have a history of sleeping problems?
6. Do you depend on caffeine to get you through the day?
7. When you have an open schedule, do you sleep more than you do on a typical workday?
8. Start with the above-mentioned recommendations and then use your answers to these questions to hone in on your optimal amount of sleep?
6 Foods help you sleep faster?
1. Turkey
Turkey is delicious and nutritious. It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite.
Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV)
2. Kiwi
The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.
Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.
Some research has found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality. (Tips For Better Sleeping)
3. Chamomile tea
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.
It’s well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease.
There’s also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.
4. Walnuts
Walnuts contain melatonin, the hormone that makes you feel sleepy.
“Your body makes melatonin when it starts to get dark, but eating foods with melatonin could also help you feel more sedated,” says W. Christopher Winter, M.D., Men’s Health sleep advisor and author of The Sleep Solution. Try snacking on a handful an hour or two before bed, he says.
5. Warm milk
Milk contains calcium as well as tryptophan, Winter says. Most milk is also fortified with vitamin D — so you’ll get that added bonus, too.
Warm it up, and its sleep-inducing effects might be even more potent.
“Consuming a warm beverage raises your body temperature,” says Winter. “So your body has to work to cool back down, and that cool-down can trigger sleepiness.”
Also read: How Does Exercise Help To Deal With Stress?
6. Fatty fish
Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique is their exceptional amounts of vitamin D.
For example, a 3-ounce (85-gram) serving of sockeye salmon contains 570 international units (IU) of vitamin D. That’s 71% of your DV. A similar serving of farmed rainbow trout contains 81% of your DV. Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).