Unbelievably Simple Ways That Will Help You Fall Asleep Faster

Ways to fall asleep fast
There's nothing more frustrating than staying wide awake after the whole world has gone to sleep. If it takes you ages to fall asleep, night after night, it's really a matter of concern. However, the more you worry about it, the longer it will take for you to recover from this problem. If you can't remember the last time you had a good night's sleep, here's some help.
"Sleep is that golden chain that ties health and our bodies together." ―Thomas Dekker

If you just can't stop yourself from stretching out for that bottle of sleeping pills, think again. Once you start taking these pills, they can become habit-forming.
If you are suffering from chronic insomnia, try making some changes in the lifestyle, instead of wasting your hard-earned money on insomnia cures and treatment. Stick to a healthy diet, maintain regular sleeping hours, go to the gym or exercise at home. Follow these tips and I assure you that you will no longer be plagued by this question. Further sections of this article, tell you how create a sleepy atmosphere in your bedroom and which habits will be helpful to induce sleep faster.
Customize Your Bedroom
Buy a Decent Mattress
A good mattress ensures adequate comfort and sleep
A good mattress ensures adequate comfort and sleep
Invest in a good mattress that gives you ample space to move around, while you sleep. Make sure your mattress is neither too soft nor too hard. Sleeping on a wrong mattress may cause muscle strain and lower back pain. While choosing a mattress, ensure that it provides ample support to the natural curves and alignment of the spine.
Soundproof Your Room
A regular soundproof room; similar to this, use techniques to keep out noises
A regular soundproof room; similar to this, use techniques to keep out noises
If it's the noise that's keeping you awake, soundproofing your room is a good idea. Close all the windows, if you live in a place where you hear constant noise of the vehicles passing by. You can also consider wearing earplugs. If despite all your efforts, you can't block out the external noise, buy a white noise machine. These machines produce a neutral humming sound and cut off all the external noises.
Adjust the Lights
Use a tiny light for illumination and darken the rest of the room
Use a tiny light for illumination and darken the rest of the room
If you are suffering from insomnia, a pitch black room will really help you to get sleep quickly. For those who can't sleep in the dark, using a soft light really helps. A soft bedroom light triggers our natural sleep cycle. Use low-watt light bulbs in the bedroom, while keeping a brighter table lamp for reading.
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Adjust the Room Temperature
Cool colors like white will help maintain an average room temperature
Cool colors like white will help maintain an average room temperature
Yes, it is important to adjust the temperature of your bedroom before sleeping. The ideal temperature for a good night's sleep is between 65 to 72 °F. Although climatic conditions suitable for an undisturbed sleep differ from person to person, researchers believe that a slightly cool room offers good sleep.
Clear the Clutter
A clutter-free room calms mind and helps you sleep in peace
A clutter-free room calms mind and helps you sleep in peace
Often, a messy bedroom indicates a messy lifestyle. Your bedroom needs to be clutter-free and should be used for only sleeping and relaxation. Organize the room as best as you can; store all the clutter in a closet or in the basement. Use clean bedding, if need be, place a water fountain on your bedside table. The sound of moving water will soothe and relax your nerves and help you fall asleep faster.
Practice These Sleep-inducing Habits
Fast for Three Hours
Dine at least 3 hours before sleeping; if you sleep at 11 p.m., dine at 8 p.m.
Dine at least 3 hours before sleeping; if you sleep at 11 p.m., dine at 8 p.m.
Having your dinner at least 3 hours before bedtime will ensure that you don't have to count sheep. Your dinner should include lots of salad and green veggies. Avoid caffeine and alcohol, before bedtime. Eat a banana or an apple before going to bed.
Set a Regular Time
Set a routine to sleep, follow it sincerely; the body needs at least 8 hours of sleep
Set a routine to sleep, follow it sincerely; the body needs at least 8 hours of sleep
Our body needs a set routine to perform all the daily activities at its best. Similarly, it requires a set resting time to conserve energy for the next day. Hence, try to sleep and wake up at the same time every day. At times, it's okay if you're tempted to stay up late, but do not make it a habit and disturb the routine. In case you want to modify your sleep timings, give sufficient time to your body to adjust to the new routine.
Practice Good Sleep Hygiene Habits
A massage followed by a warm bath with a scented bath oil ensures good sleep
A massage followed by a warm bath with a scented bath oil ensures good sleep
Light up your bathroom with scented candles. Get a massage with lavender and vanilla oil if possible. After the massage, add a few drops of chamomile oil to the bath water. Close your eyes and soak in the fragrance. The warm scented water will relax your tired body and help you sleep like a baby through the night.
Relaxing a few hours before bedtime helps you get ready for sleep. Sprinkle a few drops of lavender oil on your sheets and pillow. Drinking a glass of warm milk, with a pinch of honey, just before going to bed, will surely help you fall asleep faster.
Don't forget to brush your teeth before going to bed, especially if you've had milk, as the sugar in milk and honey may result in tooth decay. If you don't like the taste of plain milk, try hot chocolate instead. However, ensure that it's caffeine-free or you will have trouble falling asleep. Try a 2-week regime to see if your body easily adapts to this habit.
Limit Daytime Naps
Do not extend your afternoon nap beyond 20 minutes
Do not extend your afternoon nap beyond 20 minutes
Start a proper sleep schedule by limiting daytime naps. Depriving yourself a nap during the day will help you get sleep sooner at night. However, if you just can't do without it, don't extend the nap over 20 minutes.
Bore Yourself to Sleep
Catch up on office work, you are sure to fall asleep!
Catch up on office work, you are sure to fall asleep!
If after adequate effort, you still can't sleep, switching on the television won't help. Try listening to some soothing music before bedtime. You can also read a newspaper or skim through your work documents. Reading poetry will also help in relaxing the mind. But don't take up a crime thriller which will make you say, "Gee, it's four o clock already!".
Practice Deep Breathing
Pranayama and other deep breathing exercises help get adequate sleep
Pranayama and other deep breathing exercises helps to get adequate sleep
Try some deep breathing exercises. Wear a loose cotton nightdress. Position yourself comfortably on your back and inhale deeply. Watch your stomach rise. Count to six and then exhale. Repeat this exercise for 10 minutes. You will, no doubt, enjoy a good night's sleep after this.
One of the most common reasons why people are unable to fall asleep as soon as they lie down, is the stress that they carry in the bedroom; be it the work pressure, family problems, conflicts, etc. To be precise, even if you try all the above ways to get sleep quicker, but have a stressful mind, none of the ways would work for you. Therefore, keep your mind stress-free while you are trying to sleep.

Learning to fall asleep fast is easy, if you just follow these tips. If you have tried out everything and you still can't get sleep, you might be suffering from a sleep disorder. In such a situation, consult a doctor for proper diagnosis and treatment.
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