A healthy sleep latency should last from 10 to 20 minutes. Suppose your sleep latency lasts up to 45 minutes; that’s an indication of a sleep disorder since it’s an indication of poor sleep. Tips to enable you to sleep faster and better will be discussed in this article.
Tips To Fall Asleep Faster
Practice Military Method
It contains various steps to be followed for faster sleep to be administered. The first step is to lie in a comfortable, relaxing posture facing upwards. After assuming the posture, relax your full face, including all the face parts, i.e., eyelids, lips, jaws, brows, ears, and nose. In the second step, drop your shoulders gently and allow your arms to rest on your body’s sides. Thirdly, please take a deep breath, then breathe out; this step helps release tension from the chest and muscles, allowing them to relax fully. The last step involves meditation, and you can meditate on a beautiful scenario like a quiet lake, a cozy room you once spent in, a countryside lifestyle, and involve yourself mindfully in the meditation. Sooner or later, you will fall asleep.
Play Soft Classical Music
Music is a powerful tool that induces sleep. It relaxes the mind, calms the body, and makes you feel sleepy. Come up with a playlist of soothing, sizzling, and therapeutic songs and listen to them for about 10 to 20 minutes.
Do Yoga, Meditation, And Breathing
According to research, Yoga and stretching can help your body release tension, stress, and any form of grumpy feeling. Stick to simple exercises that won’t require more energy. Take deep breaths as well. Involve your mind and soul in meditating about a beautiful imaginary image and feel the fun and sizzling features of the image. Do these activities for about 30 seconds, and after that, you can take a warm shower which will help you retire to bed faster.
Tips To Sleep Better
Develop A Sleep Ritual And Stick To It
Come up with a sleep schedule and be loyal to it. It doesn’t matter if it’s on a weekend, holiday, or weekday. A consistent routine for retiring to bed and waking up will help your body be healthy. Having irregular sleep patterns disrupts the body and interrupts its cardiac rhythm making it hard for an individual to fall asleep.
Reduce Intake Of Alcohol, Caffeine, And Nicotine.
If you want to use them, take the low portions and let it be in the morning or daytime. You take a glass of warm milk or herbal teas for the evening, such as chamomile, lemon tea, ginger tea, or passionflower tea. They induce melatonin, a hormone that triggers the mind to relax, making it easy to fall asleep.
Minimize Noise In Your Room
Avoid using sound truck systems and amplifiers; instead, listen to soft and soothing music and allow your mind to meditate. When meditating, involve all your mind, body, and soul for positive results.
Daytime Naps
Avoid taking a nap during the day, but some situations can force you to take a nap. Take a nap for not more than 30 minutes in such a scenario. Avoid making it a habit because it can deprive you of sleep. Longer naps of about 2-3 hours are dangerous; you will not be able to fall asleep during the night.
Darken Your Room
Keep your room as dark as possible during sleep time. Draw window curtains, and switch off the lights. Electronic lights can deprive you of sleep, so keep them off the room or turn them off the devices so that you aren’t disrupted by the pop-in notifications from emails, social media messages, and alerts. Light triggers the mind to stay alert and awake, so if you want to sleep better, buy the idea of keeping your room dark.
Take A Bedtime Snack And Drink
Eat a few walnuts; they are a good source of tryptophan, an amino acid that triggers melatonin and serotonin that aid in relaxing the mind and inducing sleep. Almonds are rich in magnesium, a mineral that enhances quality sleep and formulation for strong bones in the body. Crackers and cheese are dairy products containing calcium that aid in the regulation of muscle movement, making your body relax fully. Take herbal teas such as chamomile and passionflower. They help induce a sedative effect on the brain hence calming the body.
Conclusion
Maybe you have tried to practice all the mentioned tips for faster and better sleep. However, all is in vain, don’t hesitate to visit a professional healthcare doctor to administer a checkup. You may be suffering from an underlying health condition, and you are not aware. The doctor will prescribe better measures for follow-up or come up with a special treatment plan that will work in your favor.
References
Parshad, O. (2004). Role of yoga in stress management. The West Indian Medical Journal, 53(3), 191-194.
Altena, E., Baglioni, C., Espie, C. A., Ellis, J., Gavriloff, D., Holzinger, B., … & Riemann, D. (2020). Dealing with sleep problems during home confinement due to the COVID‐19 outbreak: Practical recommendations from a European CBT-I Academy task force.Journal of sleep research, 29(4), e13052.
Sleep specialist
Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.
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