HOW TO GO TO SLEEP FASTER

HOW TO GO TO SLEEP FASTER

If you often find it difficult to fall asleep, you aren’t alone. According to research, Millions of people across the globe experience difficulties in falling asleep. They go to bed but stay glued to the ceiling, and others keep turning and tossing. It can result in a person feeling grumpy, cranky, and groggy the next day. In the article, let’s find practical techniques to help you fall asleep faster. The techniques will fall into two main categories and expound on them.

Optimize Your Sleeping Environment

Clean your room

Keeping the entire room clean is a gig to enable you to sleep faster. Remove all the specks of dust and cobwebs, and clean the cabinets and your clothes. Dirt can clog your mind and make you feel uncomfortable, depriving you of sleep. Arrange your belongings in an organized manner to enable your room to look appealing any time you enter.

Turn off the lights

According to Torterolo, Lagos et al. (2013). Darkness induces a hormone to your brain and body that it’s time to sleep. Turn off all the lights and keep your room as dark as possible. Light from electronic devices such as television, cell phones, tablets, and computers can hurt your sleep. Keep the devices off your bed and, if possible, of your room. Avoid reading -books; substitute them with hardcopy books. Switch off the bulbs and close your windows well, so that street lights do not penetrate your room. If sleeping with your cell phone in the room is a must, switching the setting to ‘do not disturb mode is wise. It will avoid email notifications, social media, or normal texts.

Use A Comfortable Pillow, Sheets, Mattress, And Stable Bed

Invest in a quality bed, pillow, and mattress to enhance your sleep. When you wake up in the morning, spread your bedding and leave your bed looking neat. This is a secret if you want to fall asleep faster because when you get to the room, you will see an inviting bed, and you can’t wait to jump into it. The vice versa goes for a messy bed with dirty sheets and pillowcases.

Use Fragrances With Essential Oils In Your Room

The nice scent invites sleep. Essential oils with amazing scents include lavender, sandalwood, bergamot, and geranium. A whiff of the essential oil can help relax your mind and calm your body, drifting the mind to a dreamland. Lavender oil is a powerful fragrance to induce sleep. Sprinkle a few drops of the oil on a clean piece of cloth and tuck it underneath your pillow. Add a few drops into water and spray on the bedsheet as well. Use the oil to massage your body and feet for positive and amazing results. You will experience a calming, soothing, and relaxing mood that automatically sends you to sleep.

Preparation For The Mind

Take A Hot Bath Or Shower

A hot shower helps raise your body temperatures’ but then drops after you’re done with the shower. You can add bath salts to the water to relax the mind and calm your entire body. It reduces stress and anxiety. The cooling hormone triggered after taking a shower signals your mind that it’s time to retire to bed.

Eat Light Snacks With Warm Milk In The Evening

A light cereal snack such as crackers or a piece of fruit is all you need. According to scientific research, the snack contains carbohydrates that later trigger your body to produce tryptophan which releases serotonin that allows the brain to feel happy and relaxed hence inviting sleep. A glass of warm milk makes the body produce melatonin, a hormone that aids you to sleep faster. Take herbal teas such as chamomile, passionflower, and lemon tea if you don’t have warm milk. They, too, are super sedatives for inducing sleep.

Do Yoga, Stretch Outs, And Breathe In And Out

Don’t do vigorous exercise since it will give you more energy and keep you awake. A simple exercise like yoga, breathing in and out, and stretching can help relax and calm the muscle. Take deep breaths ins and outs to release tension, stress, and anxiety. You can do this for like 30 minutes before you sleep, and it will help your body feel relaxed and calm.

Listen To Soft Classical Music As You Meditate

Another powerful technique that can send you off to sleep fatter is meditation. Search for guides on how to meditate if you don’t know them. As you meditate, listen to soft relaxing instrumental music. Keep your eyes closed as you do these techniques, and you will be off asleep within no time. An ambient music sound can guarantee you a powerful and prolonged sleep. Listen to rainfall, jungle noises, or soft classical music. This method has worked for many people; it’s a powerful therapy and can work for you.

Put On Comfortable Pajamas

Some people come from very hot areas, so they retire to bed in a nudity body. If that is the case, ensure you close your door well for your safety. If you are from cold areas, get a warm and comfortable pajama that is loose fitting and made from nice fabric. Put on socks as well. Cover yourself well in fluffy and comfortable bed covers, and within no time, you will be off to sleep.

Conclusion

Superb techniques that can help you fall asleep faster have been categorized into two. Optimize your sleeping environment. This is achieved by keeping your room clean, blacking it out by turning all the lights off, using a quality ‘mattress, pillow, sheets and a stable bed’, and spraying essential oils into the room. The second technique is preparing the mind to fall asleep. This can be done by taking a hot shower or bath, eating a light snack combined with warm milk, doing yoga, meditating, listening to soft classical music, and wearing comfortable pajamas as you retire to bed.

References

Jenkins, C. D., Stanton, B. A., Niemcryk, S. J., & Rose, R. M. (1988). A scale for the estimation of sleep problems in clinical research. Journal of clinical epidemiology, 41(4), 313-321.

Monti, J. M., Torterolo, P., & Lagos, P. (2013). Melanin-concentrating hormone control of sleep–wake behavior. Sleep medicine reviews, 17(4), 293-298.

Wurtman, R. J., & Wurtman, J. J. (1995). Brain serotonin, carbohydrate‐craving, obesity, and depression. Obesity Research, 3(S4), 477S-480S.

Barbara Santini

Barbara is a freelance writer and a sex and relationships adviser at Dimepiece LA and Peaches and Screams. Barbara is involved in various educational initiatives aimed at making sex advice more accessible to everyone and breaking stigmas around sex across various cultural communities. In her spare time, Barbara enjoys trawling through vintage markets in Brick Lane, exploring new places, painting and reading.

Latest from CBD