There are times when we would want to go to sleep immediately after a tiring day. After all, it is ideal to have at least 7 to 8 hours of sleep a day for your body to function properly. Anything less than that would mean you may not have the energy to do your tasks. However, there is a possibility you will have a hard time sleeping. So here we are going to know about some easy ways of how to fall asleep fast.
10 Proven Ways of How to Fall Asleep Fast
Falling asleep sometimes turns out to be an impossible task, especially with all the todo lists that still haunt our minds. Many people all over the world who suffer from insomnia, which is causing major problems in their daily lives. The main reason for insomnia is less of sleep or no sleep.
No sleep or lack of sleep is the obvious consequence of energyless and fatigue, also a lack of sleep can be harmful to your health and increase the risk of many health issues. There are a few proven things for you to fall asleep immediately:
Turn the Air Con to an Extremely Low Temperature
Get the remote and make sure the air con is switched to a pretty low temperature. The lower it gets, the more comfortable your body will be. Your feet will be relaxed and your body won’t feel like moving anymore. It will only be a matter of time before you get some shuteye. If you have an aircon that automatically adjusts to the temperature of the room, that is great because you won’t wake up when it is too cold.
Yoga is one way to help you ease your mind. In fact, there are a few people who automatically dozes off when it is time to lie down on the yoga mat after doing a few yoga poses. It is normal for that to happen as long as you put your mind into it. Yoga can certainly be done at home as you just need to watch an instructional video so you will know what you need to do.
Turn Smartphone to Silent Mode
When your smartphone is not switched to silent mode, you are going to feel anxious the entire time. You think that it will make a sound and ruin your beauty sleep. All that thinking is going to make you upset. Thus, better switch it to silent so you won’t have to worry about it making a sound anymore.
Avoid Day Naps
No matter how sleepy you are during the day, you must avoid taking short naps. If you do that, you won’t be able to fall asleep during the night. Also, you must be productive during the day so it is not an ideal time to fall asleep. You should do a pretty long nap when it is the right time to go to sleep and that is during night time.
Avoid Caffeine from Afternoon to Night Time
No matter how much of a coffee lover you are, you should already know that it contains caffeine and that is a substance that will help you lose sleep. Thus, better only drink coffee during the day time. When it is already the afternoon, better avoid it so it won’t disrupt your beauty sleep.
Listen to Relaxing Music
If you can fill your smartphone with groovy music, you can also download relaxing music. That is going to help you fall asleep until the time you forget to turn it off. You may wake up in the middle of the night and turn the music player off and go back to playing it again. Of course, that must happen for you not to waste your phone’s battery life.
Do an Intense Workout a Few Hours Before Sleep
When you do an intense workout, you are going to notice that you will get tired. When you are exhausted, you will easily fall asleep. Thus, you will want to do everything in your power to make sure you burn a lot of calories. Besides, it is also important to lose weight. You would want to keep in great shape so you will avoid getting sick.
Read a Book
Once you read a book, your mind will be relaxed. Yes, you will get your mind off of things and move one step closer to getting a good night sleep. Better be sure the topic of the book is not something that will stress you though. Therefore, better select carefully and there will be a moment when your eyes get tired that you will fall asleep without realizing it.
Can’t you sleep? Get Out of Bed
A computer that has crashed is reset. People who get stuck on sleep often lie endlessly. If you wake up at night and don’t fall asleep in about 20 minutes, leave the bedroom and do not go back to sleep until you feel sleepy. Start to do an activity that requires your hands and head, such as a puzzle or coloring book.
Remember to stay away from the TV and digital screens also, because from those digital screens suppress blue light from the production of melatonin, that’s a sleep-inducing hormone.
It is very important to avoid associating your bed with lying awake. Your body needs to understand that when you are in bed, it is time to go to sleep. To associate your bed with sleep, it is important to use it only for sleep.
It’s hard to do but very important that getting out of bed when you can’t sleep. It is very worrying to think that you spend 9 hours in bed but can sleep six hours.
Wear Socks to Bed
It can be a wonderful feeling to take off your socks after a long working day. But there are indications that you better keep them on. Researchers from a Swiss study published in the journal Nature shows that warm feet and hands were the best predictors of fast falling asleep.
In the study, participants placed a hot water bottle axt their feet: This causes the blood vessels to expand on the surface of the skin, increasing heat loss. Shifting blood flow from your core to your limbs, in conjunction with melatonin, cools your body.
Now that you know how to fall asleep fast, better keep in mind that you must do it at the right time. It won’t make sense to sleep in the middle of the day.