Proper sleep plays a crucial role in your physical health and mental wellbeing. If you are not getting enough sleep, you are at risk of getting insomnia, stress, hypertension, and stroke. On the other hand, when you sleep at least 8 hours, it helps reduce stress and improve your memory as well as maintains your weight and lower your blood pressure.
Research highlights many causes of bad sleeping patterns. These include lack of physical fitness, chronic pain, poor sleep habits, and shift work, consuming too much caffeine or alcohol, and medications. Do you want to sleep fast and adequately? If yes, you are in the right place. Read on!
Set a Bedtime Routine
When you keep a regular sleep schedule, it will maintain the time of your body’s internal clock. Thus, it helps you fall asleep and wake up in the morning quickly. For example, if you have scheduled to go to bed at 11:00 PM, make sure you are there around 10:30 PM. Stick to your sleep schedule, and within a few days, you will find yourself asleep fast.
Keep in mind that your sleep routine starts before you get into the bed. Do not use your smartphone and try to read a book or do some gentle stretches. These are a few good ways to unwind and relax your mind.
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Lower the Room Temperature
Research studies have shown the association of changes in body temperature when a person falls asleep. For example, when you fall asleep, your body temperature decreases, except for your hands and feet. You can’t sleep properly if your room is too warm.
So, if you have HVAC installed at home, make sure you set the temperature between 15 degrees and 25 degrees Celsius. It is essential to take a warm shower as it helps changes your body’s temperature. Thus, you will fall asleep fast.
Stress Management
Currently, the world is stunned by the new coronavirus outbreak, which has affected everyone. Many people have lost their jobs, and the economic condition is worse than ever. Anyway, it is reasonable to have stress or anxiety about the Covid-19 outbreak. However, if you overthink it, then it will affect your sleep.
So, you must find ways to manage your concerns, worries, and stress. Stop watching TV for a while, and don’t use social media sites. Instead, you can sit down with your family members and have a healthy conversation. Doing so will undoubtedly soothe your brain, and you will try to get to sleep early.
If you are unable to sleep properly, it is crucial to make a to-do list for the next day. It is an excellent way to put your brain at rest. Reframe your unhelpful thoughts as well. Deep breathing and meditation before bed are also useful in terms of falling asleep fast.
Create a Restful Environment
Certain things will affect your sleep. For example, if your room is warm and has too much light, you will find yourself in a difficult situation. In general, a person can fall asleep fast if the room is calm, quiet, and dark.
Make sure your room is well-ventilated as it creates a restful environment. Also, you can put your phone in silent mode to avoid receiving calls and messages. Also, listen to some relaxing music that will help you fall asleep fast.
Change your Eating Behavior
You are what you eat. Your diet and eating behavior can significantly impact your sleep. Do not consume a big meal close to your bedtime as it can stop your fall asleep fast. Likewise, experts recommend refraining from smoking, alcohol, and caffeine because these things can prevent you from having a deep sleep.
So, you must try to avoid these things to sleep well at night. Besides making changes to your eating behavior, it is essential to do some gentle exercise before bedtime. Some of the workouts that can help you fall asleep fast are neck stretches, low lunge, bear hug, and reclining bound angle pose.
Conclusion
Sleep is one of the vital aspects of your daily life as well as your physical and mental health. Follow the tips given above and stick to them to have proper sleep at night. In case these tips don’t help you, we recommend you to consult a doctor so that he or she accurately diagnose the actual problem. Good Luck!
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