7 Easy Ways to Help You Fall Asleep Faster
Falling asleep may not always be as easy as it sounds. Numerous aspects can prevent this process from happening, leading to long days and even longer nights. Sleep deprivation can develop into a serious matter when the condition goes on for an extended period. Other parts of your life, such as the quality of your work can be negatively affected should you fail to identify a suitable solution.
Finding a way to battle this problem is also crucial to your peace of mind. If you happen to suffer from a lack of sleep on a regular basis, then finding a solution may be vital to your overall health levels and wellbeing as well.
There are a number of strategies that you can implement when looking for ways to help you fall asleep faster. Some of these include:
Consider the Lighting
Different people can encourage their sleep through various conditions. One of the main things that affect the quality of sleep a person can enjoy is the type of lighting found in their environment. Though you might not know it, sources of light can subconsciously tamper with your ability to fall asleep.
Whether it’s a blinking light, a glow from the TV, or a small bedroom lamp, the light can affect your state of mind. Maintaining a relatively dark environment in the moments you go to bed can greatly change how fast you can fall asleep. If you’re not comfortable with total darkness, then getting a lamp with a soft and warm glow that can be regulated is a recommendable way to properly tune your conditions.
Take a Shower
As refreshing as showers can be in the morning, switching your routine can also aid you in getting a good night’s rest. This process causes a relaxing effect for many people that eases the tension in their bones and muscles. The reaction can put you in a more conducive mood to welcome rest as your mind will be attuned to the prospect of unwinding.
If you like hot showers, it’s recommended that you don’t jump directly into bed after leaving the bathroom to allow your body temperatures to return to their normal levels. This can produce a cooling effect that can encourage the onset of sleep.
Develop a Schedule
Whether you know it or not, you’re the master of your body and mind. Some people simply wait until they feel sleepy to hit the hay. However, this can lead to an irregular timeline when it comes to your sleeping habits. Encouraging yourself to go to bed at a certain time every day can attune you to the process after a while, making it easier for you to fall asleep when the time comes.
You just need to choose a particular hour during which you will retire every night and maintain that practice. Soon enough, you will find when the time comes your body or mind will not be resistant to the concept.
Take a Hot Beverage
Taking a hot beverage before bed is one of the most popular methods of encouraging sleep for many people. The warm sensation delivered throughout the body by the fluid can lull your senses, relax your muscles, and ease your mind. If you happen to be sensitive to elements such as caffeine, however, then avoiding drinks such as tea and coffee when you want to go to bed is an advisable strategy.
You can opt for more soothing alternatives instead, such as warm milk or hot cocoa. A single cup should do the trick to get you in the mood, as too much can result in you waking up in the middle of the night to go to the bathroom.
Clear your Mind
Another aspect that can greatly affect the quality of sleep you can enjoy is your state of mind. The things going through your head may not always reflect on your face or in your actions – but it can prevent you from coaxing some rest into your bones if the wheels keep turning a thousand times a minute when you’re in the sheet.
Training yourself to clear your mind can greatly assist you in developing a friendly environment for sleep. Try and let your surroundings slip away, taking care not to take note of things such as the time.
Lower your Room Temperature
As mentioned earlier, the environment you sleep in can significantly affect how well you can rest. If the room is too hot, then chances are you will likely have a hard time falling asleep. Lowering the room temperature of your surroundings can greatly improve the conditions in which you can rest and enhance your levels of comfort.
The 4, 7, 8 Breathing Technique
This is a strategy that incorporates yoga-like breathing techniques. First, breathe in through your nose while counting to four, and then hold your breath as you count to seven. Finally, exhale while slowly counting to eight. Repeating this practice a couple of times can help you relax and gain a peaceful state of mind.