In addition to food, oxygen, and water, sleep is essential for a higher quality of life.
Many individuals have difficulties falling asleep quickly due to many internal and external reasons; this leads to many health issues, including high blood pressure, diabetes, heart attacks, heart failure, or stroke.
What can be done to prevent these issues and live a healthy and happy life?
Here are some dos and don’ts’ for falling asleep quickly:
Establish a welcoming environment
A comfy establishment is crucial for achieving the objective of sleeping in without problems. People always feel safe and comfortable in familiar surroundings, and sleeping is no exception. As a result, compared to unfamiliar settings, having a permanent location to sleep makes you feel less anxious and insecure. Additionally, having your personal mattress, pillow, and comforter for daily use improves your sense of security and contributes to quality sleep.
Having your bedroom filled with a soothing aroma also helps relax your brain and body, resulting in quick sleep. Thus, many studies suggest using Lavender oil to improve your sleep quality.
Make sure there is enough space to relax without having your body cooped up in the wrong and awkward posture resulting in physical suffering. Along with it, minimal lights or complete darkness, proper ventilation, and low room temperature add to brownie points in achieving the goal of sound sleep.
Related: Discover more sleep tips.
Adopt sleep tactics
Experts suggest many techniques to regularize your sleeping pattern and achieve the goal of falling asleep quickly. Powerful methods like military technique and 4-7-8 breathing methods help one drift to a dream world in less than a few minutes.
On the other hand, yoga, meditation, and mindfulness meditation are well-known traditional techniques that significantly impact your sleeping pattern. Regular yoga practice helps you achieve regularized breathing with a more flexible body improving sleep quality and time. Meditation and mindfulness meditation helps you achieve a balanced emotional and mental state by increasing melatonin levels which works wonders to achieve a certain sleeping state.
Regular workout sessions and night walks for at least 30 minutes help maintain your fitness and stabilize the mood required for falling asleep quickly. Research shows that aerobics exercises help in an increased rate of slow-wave sleep, allowing the body and brain to rejuvenate during deep slumber.
Besides physical exercises, cognitive exercises like reading books and listening to music greatly impact your sleep. Reading a book every night before sleep for a minimum of 20 minutes is a great remedy to silence the mental chatter, strengthen your mind, and enter the much-needed relaxed state for deep sleep. Also, sound therapy, a total brain workout, helps reduce anxiety and blood pressure, regularize breathing, and lower heart rate, ultimately improving sleep quality.
Massage is another tactic that is an impoverished, drug-free, healthy option to overcome sleeping disorders. Regular massage can help you boost hormones like melatonin and serotonin for an effective increased rate of quality sleep.
As much as there are things one can do to fall asleep quickly, it is also necessary to avoid certain practices that can harm your overall development, including sleeping.
Prevent erratic bedtimes
Avoid having irregular bedtimes, which can cause major problems like sleep disorders, obesity, fatigue, and many others. Avoid using the wrong type of mattress as every person has a different body structure which requires different levels of softness or firmness to avoid any future physical disorders.
Decrease your screen time
Avoid using the mobile and laptop before sleep which can cause brain stimulation, delayed REM sleep, and affected eyesight. Also, the blue lights emitted from these screens can throw your circadian rhythm off the hook and decrease the amount of melatonin, causing sleepless nights.
Refrain from poor diet
An irregular diet can cause trouble in digestion, making it difficult to sleep. Going to bed immediately after dinner, consuming carbs, fatty, and spicy food, and eating excessive or insufficient meals can impact one’s body resulting in poor sleep quality.
Research recommends that avoiding caffeine before bedtime is best as caffeine is a stimulator that keeps your brain awake, resulting in disrupted sleep patterns. As well as excessive consumption of alcohol results in feelings of restlessness and nausea ending in troubled nights and delayed sleep.
Limit your medicine intake
Taking medications is another dangerous habit many people have to get to sleep fast, which you should avoid at all costs. While sleeping drugs might help you initially experience deep, dreamless sleep, becoming accustomed to them can have serious long-term effects on your physical, mental, and emotional health.
Consequently, having some discipline and consistency might help you attain your intended objective of falling asleep quickly, much sooner, along with other therapies.
Bonus: Sleep Deprivation Checklist