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How To Fall Asleep Fast

How To Fall Asleep Fast

Introduction

Research Shows that more than 40 millions North Americans are suffering from insomnia. Insomnia is now common among people. It varied from person to person. Lack of sleep disrupts your normal day to day activity. There are many reasons for people suffer lack of sleep at night like watching TV late at night, reading books at night, partying, alcohol consumption etc.

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.

 

  1. Go to bed and wake up same time every day
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

Stop consumption of alcohol and stimulants like nicotine and caffeine
Caffeine acts a stimulant that keeps you awake so if you are coffee lover then you need to reduce its consumption to a great extent or even stop it. It is suggested that don’t drink coffee or tea before 3 hours of bed time. Nicotine also work as stimulant and helps to keep you awake so try to stop its consumption. It should not be consumed before 4 to 6 hours you go to bed.  

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.

3. Exercise regularly
Exercise regularly

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.

4. Avoid big meals at night
Avoid big meals at 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.  
5. Limit activities in bed
Limit activities in bed
You need to limit your activities before going to bed like using cell phones late night, watching TV and reading books etc. If you want to get rid of your sleeping problem you need to control your activities. Try to get to bed as early as possible don’t your cell phone or listen music.

6. Make your sleeping environment comfortable

Make your sleeping environment comfortable
For better sleep you need a comfortable environment with no noise that can disturb you while. Turn off the rooms lights sleep in darkness or you can cover your eyes so that even in light you can sleep well. If you have pet at home and it sleeps next to you then you can move your pet out of your room for sleeping. You can put buds on your ear to avoid hearing while sleeping.
7. Reduce stress   
 Reduce stress
Reduce stress help you to good sleep at night. Stress have so many effects on person behaviors which cause lack of sleep. Stress can be work stress, family stress or someone died recently etc. These things pushes people to bad health. People consume alcohol or drugs(medication) to get rid of stress immediately, but these things also leads to insomnia. Smokers smoke daily to avoid stress, but it contain nicotine which acts as a stimulant that causes insomnia.  Here are some relaxation techniques to relieve stress.
8. Lower the Lights
Lower the Lights

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.

9. Limit nap
Limit nap
Napping for a long time during daylight can cause difficulty to fall asleep at night. People usually take a nap to make up the rest of their sleep. Napping for 30 minutes or less is good as it enhances brain function and you did not suffer poor health. Irregular napping can cause you to stay awake late night. So to avoid long napping you can set the alarm for 30 minutes or less on your phone. It helps you to get good sleep at night rather than stay awake.  
10.  Keep noise down
 Keep noise down
People get awake suddenly due to heavy noise by neighbors, mobile, TV etc. So to avoid these types of noises make sure your TV is turn off, put the phone on silent mode, close the door of the room as well as bedroom etc. You can use ear plugs to avoid noise while sleeping. It is found among people that they find difficulty to fall asleep after they get awake due to sudden noise. Taking precaution is the smart approach. It is also found among people that they get awake due to sudden mobile ringing or text notification or alarms on odds time. So try to minimize the noise as much as you can so that it can’t interfere with you while you sleep.
11.  Keep your room cool  
 Keep your room cool

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.  

12.  Make sure your bed is comfortable
Make sure your bed is comfortable
If you have a bed which may be 10 years old and you are facing problem with your bed while sleeping then it’s time to change your bed. It is recommended that change the bed on every 5 years, but if you don’t then you might be experience the inner level of bed. The inner level of bed gives you poor quality of sleep as well as you might be toss and turn on bed whole night. You should know how to make your bed comfortable.

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.

13. Take a Melatonin Supplement
Take a Melatonin Supplement
This is one of the easy way you can do is to take melatonin supplement for sleep. Melatonin is the key sleep hormone. Large amount of secretion of it gives you good sleep, but low amount gives you bad sleep. In one study it is found that 2 mg of melatonin improve 15% of sleep. It is available on stores or medical pharmacy. People in UK, U.S. they take it in large quantity to avoid insomnia. If you have short-term insomnia then you can this supplement with a minimum dose to get rid of insomnia. In some countries medical prescription is mandatory to purchase it. Take 1–5 mg, 30–60 minutes before bed.
14. Beds Are for People
Beds Are for People
It is found that people who take cat or dog beside on their bed for sleep they experience sleep problem. In order to avoid it you can take them away from your room for better sleep because their kicks can awake you. It is good for health also as they can bring allergies like fleas, fur, dander, and pollen into your bed.
15. Increase Bright Light Exposure During The Day
 Increase Bright Light Exposure During The Day
Increase bright light exposure during the day increases secretion of melatonin hormone and it also improve natural body clock circadian rhythm to normal. You can lit the bulb for light exposure or you can remove the curtain to let the sun light comes to your room. Increase bright light exposure during the day has a good effect on sleep, but it has a bad effect at night especially blue light that comes from mobile, TV, tablet etc.
16. Take a Relaxing Bath or Shower
Take a Relaxing Bath or Shower
Take a hot bath before going to bed gives good quality of sleep. People who suffer lack of sleep they can benefit from it. Even if you can’t take a full hot bath you can take some water on feat it will give good sleep. A cozy soak raises your body temperature slightly then, you’ll cool down quickly, which decrease the natural drop in body temperature caused by the brain as it readies the body for sleep. A warm bath before bed seems to help people fall asleep more quickly, but also get better quality sleep, according to a small 1985 study.
17. Get out of bed if you really can’t sleep
Get out of bed if you really can't sleep
If all else fails, get out of bed. Continuing to lie there only stresses you out more, making it even more difficult to sleep. Experts recommend getting out of bed to do something else like watching TV, listening music songs, reading books etc as long it’s relaxing and doesn’t involve bright light. After some time if you feel tired and ready to fall asleep then you can go to your bed.  
18. Quit smoking to get good sleep at night
 Quit smoking to get good sleep at night
Nicotine, like caffeine, is a stimulant, and consequently could keep you up at night. Smokers are four times more likely to say they feel tired when they wake up than nonsmokers, according to a 2008 study. It is found in one study that smokers they experience insomnia due to smoking habit. So to avoid insomnia you need to stop your smoking habit.

 

19. Review your medications
Review your medications
Beta-blockers is prescribed for high blood pressure may cause insomnia so can SSRIs (a class of antidepressants that includes Prozac and Zoloft). And that’s just the beginning. Write down every drug and supplement you take, and have your doctor evaluate how they may be affecting your sleep. Check your medicines with your doctors because they have the side effect on body and if you are really facing these review your medicine.
20. Take deep breaths
Take deep breaths

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.

21.  Get checked for sleep apnea
Get checked for sleep apnea

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

Combat snoring
About 37 million American adults snore regularly. It certainly disturbs a bed partner’s sleep, but “sawing logs” can disrupt the snorer’s sleep, too, leading to more daytime sleepiness, according to the National Sleep Foundation. Some simple tips may help you keep it under control, like sleeping on your side instead of your back, avoiding alcohol before bed and even losing weight. Many experts recommend sewing a tennis ball into the front pocket of an old t-shirt, and then wearing it backwards to make sleeping on your back uncomfortable enough to help you stay on your side.
23. Take Home Message
Take Home Message
Sleep plays a key role in your health. One large review found that insufficient sleep increases obesity risk by 89% in children and 55% in adults. Other studies have concluded that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes. If you are interested in optimal health and well-being, then you should make sleep a top priority in your life.
24. Relax and Clear Your Mind in the Evening
Relax and Clear Your Mind in the Evening
Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia .In one study, a relaxing massage improved sleep quality in ill patients. There are many strategies you could try, including listening to relaxing music, reading a book, taking a hot bath, deep breathing and visualization. Test different methods and find what works best for you.

 

25. Visualize
Visualize
It might feel a little silly the first time you try it, but go ahead and imagine yourself somewhere calm, relaxing and sleep-inducing. This method benefit lot of people to get rid of insomnia. This deep relaxation method can slow brain wave activity, coaxing you toward sleep. Start with a few imagery ideas.

 

26. Try aromatherapy
Try aromatherapy
The scent of lavender has noted benefits for sleep. A small 2005 study found that a sniff before bed led to more deep sleep. And a 2008 study found that lavender helped women with insomnia fall asleep more easily, the Wall Street Journal reported.
27. The joy of socks
The joy of socks
If you suffer from chilly feet, wear soft socks to bed. The extra layer can help improve circulation to your extremities, which can help you fall asleep more quickly, according to Professor Phyllis Zee of Northwestern University’s Feinberg School of Medicine.
28. Consider therapy
Consider therapy
Maybe your sleep troubles are a little more serious and could use the insight of a professional. Cognitive behavioral therapy is considered the gold standard when it comes to treating insomnia, and usually involves meeting with a therapist for various sleep assessments, keeping a sleep journal and adjusting some of your bedtime habits.
29. Avoid bright screens within 1-2 hours of your bedtime
Avoid bright screens within 1-2 hours of your bedtime
The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
30. Progressive muscle relaxation
Progressive muscle relaxation
Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head. This relaxation exercise involves tensing then relaxing the muscles throughout the body, directing your attention to each as you go. It can improve sleep quality and reduce fatigue.

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