Every now and then we struggle to fall asleep. There’s tossing and turning and we find ourselves staring at the fan for longer than we’d like to. Sometimes it’s a serious case of insomnia but sometimes it’s just an over caffeinated day leading to lack of sleep…. but, here’s some ways that could help you fall asleep quicker.
1. Consistent Sleep Cycle
Our body has a circadian rhythm which is a way for it to know when it’s ready for sleep. Our bodies have a biological clock that releases sleep inducing hormones. When we sleep at a fixed time everyday it is easier for the body to know when to release those hormones so we sleep easily. Which is why it is essential to have a routine where you sleep at a set time everyday.
2. Set The Right Room Temperature
Our bodies sleep better when the room temperature is between 15-20 degrees celcius. To help yourself self quicker you could change your room temperature. Although this may vary from person to person, but a cooler room might help you fall asleep quicker.
3. Take A Shower
A warm shower or a bath lowers our body temperature which relaxes us and helps sleep easily. On nights you have trouble sleeping, taking a candle lit shower is a sure way to be able to fall asleep quicker.
4. Listen To Relaxing Music
This one may vary from person to person but a study shows that sedative music helps sleep better. It put us in a trance like state which eventually induces sleep. Sometimes it helps to just calm the mind too, which allows us to have a deeper sleep too.
5. Try Aromatherapy
Essential Oils have scents that help improve the quality of sleep. Lavender & Peppermint are a popular choice to relax the mind and body. So you could put a few drops of Lavender essential oil on your pillow covers, or your hands too. If you like you could also use a diffuser and infuse the room in the relaxing scents to fall asleep quicker.
6. Read Before You Sleep
Reading everyday before you hit the bed in general is such a wonderful habit to imbibe. But more than that, reading also helps us sleep better.
7. Keep The Lights Off
Keeping our lights off also helps induce sleep. It signals our circadian rhythm which then helps secrete the sleep hormones.
8. Do Breathing Exercises
If you’re stressed anxious or your mind is on overdrive, try breathing. There’s different kinds of breathing exercises you could try, all of which relax our nervous system. A relaxed body and mind will help you fall asleep quicker.
9. Avoid Napping In The Day
There’s different opinions on napping. Some say it improves our overall well being and alertness, but some say theres a down side to napping…. as it ends up disturbing our circadian rhythm. Bottom line being napping is great, as long as it’s kept short. So either don’t nap at all, or take a nap for about 30 minutes in the day to avoid a sleepless night.
10. Avoid Caffeine
Coffee is known to boost our energy levels and keep us active. Things like chocolates, sodas and energy drinks all have caffeine. So its best to avoid caffeinated beverages 6-7 hours before bed time. Try having a soothing Chamomile Tea instead, as that relaxes the body and helps sleep better.
11. Have A Gap Before Meals & Sleep Time
What you eat and when you eat it has a direct effect on your sleep cycle and sleep quality. They say a big meal about an hour before bed time will leave you restless and maybe even nauseous. Though this may vary from person to person its best to give your body at least 2-3 to digest the food before you sleep.
12. Avoid Electronics Before Bed Time
All our electronic devices emit a ‘blue light’ which is known to suppress melatonin. Melatonin is a sleep hormone that our body produces. Watching videos, reading an e-book or playing video games on your phone are all the things you must avoid to sleep better at night.
13. Exercise During The Day
Any sort of physical exercise, whether its cycling, running, hiking or playing a sport, has a positive impact on our sleep quality.
Exercising produces hormones in our body that reduce the level of stress which relaxes our body. And a relaxed body falls asleep quicker.
14. Write Down Your Thoughts
I can’t stress enough on what a wonderful impact the simple act of ‘writing our thoughts’ down can have. When we take time out to write about our day, give thanks and share our thoughts in a journal, we in a way empty out our mind. This is very relaxing and reduces our stress levels. Having a relaxed state of mind ensures a deep and relaxed sleep.
15. Think Of Things That Make You Happy
Most times when we are unable to sleep it is because we are stressed or our mind is in over drive thinking or worrying. Instead of wallowing in those worrisome thoughts, visualise good things. Think of all the things that make you happy and see how quickly that changes how you feel. A relaxed and happy state is a straight way to improve your sleep.
If you tried it all and still consistently faced issues with sleeping well or sleeping at all, try sleep supplements? But also sleep to someone who can guide you how to deal with Insomnia. Until then, eat better, exercise and hopefully, have a good nights sleep!
Also Read : 20 Habits For A Healthier Lifestyle