How To Fall Asleep Fast
Research Shows that more than 40
In a survey it is found that 15 to 20% short-term insomnia occurs on people due to work stress, alcohol consumption etc and 10% long-term insomnia occurs on mostly older people. If you’re suffering from long-term insomnia then you need to consult with experts.
Insomnia can occur due to Anxiety, Depression, Arthritis, Asthma, and Restless leg syndrome. Insomnia can be of many types like acute insomnia, adjustment insomnia, Idiopathic Insomnia etc.
Do you want to know how to fall asleep fast ? Then here are some tips to fall asleep fast.
- Go to bed and wake up same time every day
In order to overcome insomnia you need to go the bed and try to wake up same time every day. Your body has a natural clock circadian rhythm. It helps you to go to sleep and wake you up same time without an alarm. At an early stage you need an alarm to wake up same time each day, but if you make it in your habit then one day you won’t be needing an alarm for wake up. Try to go for seep and wake up same time even on weekends because on weekends people often sleep for a long time. It is recommended by doctors for a healthy person it is must for human being to at least 8 hours of sleep.
2. Stop consumption of alcohol and stimulants like nicotine and caffeine
Those who consume alcohol they also experience insomnia. Alcohol consumption fall asleep for two hours and after that it act as stimulant that keeps you awake. If you want a good sleep at night you need to control your alcohol consumption. Alcohol should not be consumed within the 3 hours of bed time.
Exercise is scientific proven to get good quality of sleep at night. For those who are suffering from insomnia it helps a lot. It helps you to keep your muscles relax and enhance your brain functionality. Regular exercise decrease ½ time of fall asleep and increase 41 minutes of sleep hour. Exercise for 30 minutes help you to get good sleepat night if you are really suffering from insomnia.
It also control your natural body clock circadian rhythm to function properly. Those people who do exercise regularly they experience insomnia less. It is also recommended by doctors for not only insomnia, but for various disease like heart disease, muscles ache etc. Exercise on a daily basis makes you healthy and help to wake early in the morning. If you don’t fall asleep at night then you can do some exercises or read some books this might help help you to fall asleep. Walk is also a form of exercise. So do some walk in the park or on roads etc in your free time it helps you to fall asleep faster at night.
These are some of the benefits of exercise.
6. Make your sleeping environment comfortable
Before going to sleep it is good to turn off the lights before 2 hours of bed time. Light exposure at night can disturb your sleep at night so to avoid that you need to turn off all the sources of light like TV, mobile etc use a heavy curtain to block lights coming to your room. Sleeping in light exposures trigger your brain to secret Melatonin hormone in much quantity which stimulate your brain to realize it is daytime and as a result you wake up, but sleeping in total darkness your brain secret this hormone in low quantity which cause brain to realize it is nighttime and deep sleep.
Room temperature plays a big part in your sleep. Cool temperature of your room gives you good sleep. It is found that people sleep well on cool room (around 65° F or 18° C). If you want to be cool then you can install a good air conditioner on your room, a fast fan, and a cooler. These things make your room cool and gives you good quality of sleep. Hot temperature of room don’t give you deep sleep and you keep toss and turn on bed at night. If you are living next to sea side then you can open up your window you will get natural air throughout whole night.
Don’t eat big meals right before going to bed. Having a big meal right before bedtime like Spicy or acidic foods can cause stomach trouble and heartburn. It affects your digestive system which cause to visit bathroom freunqtly. So to get better sleep at night you can have light amount of food before 2 hours of bedtime and take a walk for 20 minutes for digestion. If you do this regularly then you don’t find difficulty to fall asleep at night.
A pillow is need to change every 2 years. A soft pillow can give good sleep, but a hard pillow can stiff your neck. A bed contain mold, dust mite droppings, and other allergy triggers. Wash the sheets and pillowcases every week. Try not to sleep on a bed that is too small. If you have a partner, the mattress should be wide enough for each of you to lie back with your elbows behind your head without touching each other. Here are some of the best mattress of 2018. Blankets also have a lot of benefits and can help you get better sleep.
If the quiet reflection above isn’t your style, some simple breathing exercises may do the trick. Breathing deeply help how your body feels when it’s already relaxed, so after inhaling and exhaling for a few rounds, you just might find yourself feeling calmer. That’s because deep breathing stimulates the body’s naturally- calming parasympathetic system, NPR reported. If you do exercise for a month you will get better sleep at night.
It’s possible that your snoring could be a symptoms of sleep apnea, a potentially-harmful sleep condition in which people stop breathing for brief periods, sometimes as many as hundreds of times a night.
Lifestyle changes like losing weight and avoiding alcohol may help people with sleep apnea too, but often, to get the best rest, additional treatment typically with a continuous positive airway pressure (CPAP) machine is required from a doctor. It is recommended by doctors that if you’re suffering lack of sleep for a long time may be 2 months or more then you need to visit the experts and get sleep apnea test done it is a serious issue and needs to be tken care of ASAP.
22. Stop Snoring
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