Sleeping is one of the most important things to do. Having a full rest is always a great way to start a day. And yet, a lot of people have trouble falling asleep. It is one of the most common problems that affects roughly 30% of the adult population. A lot of factors affect our inability to sleep such as room temperature, anxieties, and even our eating schedule. But if you have trouble sleeping, there are things you can do that will help you fall asleep faster. Here are a few tips on how to fall asleep fast. fast asleep
Schedule Your Sleep
We need to cooperate with our bodies so it can have a proper schedule. If you mess up your body clock, your body can undergo a series of changes that can make you unhealthy. Setting a specific time for your sleep can be extremely helpful. Most people find it best to sleep at around 9 PM every night. This gives them enough time to sleep and still wake up early the next day.
If you stick to your schedule, you will find that it will be easy to fall asleep fast in the following nights. Your mind will be trained to follow this specific schedule the next time you fall asleep.
Darken Your Room
Some people work at night and they have to sleep in the middle of the day. If you are one of these people, there is a high chance that you have trouble falling asleep with the sun shining. Try to recreate the night by putting thick curtain covers and turning off the lights. Bright light can confuse your body about the time of the day.
If you do not want a completely dark room, you can still have dim lights. A lampshade or two should be enough to illuminate the room without messing up your body clock.
Lower Room Temperature
Nobody can deny that a hot temperature is uncomfortable. Who would want to sleep sweating? That is why it’s best to set your thermostat to a lower temperature. The best to go for is around 15â€“23ÂC. A colder room is better for sleeping because our core temperature also decreases during sleep.
Everyone has different preferences on how cold the room should be. Just make sure that you are comfortable with the temperature of your room.
You can still drink coffee but probably not at night. Caffeine is designed to keep you awake so you have to limit your coffee intake as much as possible. Getting rid of coffee from your daily routine can help you stop insomnia.
If you really don’t want to say goodbye to coffee, you can start buying decaffeinated coffee. It has 97% less coffee than regular coffee. You can still enjoy your daily coffee without it ruining your sleep.
Start Drinking Tea
Chamomile tea is one of the best drinks to have before sleeping. It promotes healthier sleep hygiene. You can switch from drinking coffee to drinking tea. It can also help you lessen your anxiety which can also affect your sleeping schedule.
There are also different kinds of teas. Most of which can improve your sleep hygiene. You can select which tea you like the most. Other people also prefer pouring milk with their tea to make it tastier. Adding milk can also make you feel sleepier at night.
People who do not sleep at night can become exhausted the next day. Because of this, they often take daytime naps. However, by doing so, they mess up their sleep schedule.
If you do not stop taking naps during the daytime, you may become more and more sleepless at night. Even if you really are sleepy, you have to try to stay awake. Once it’s nighttime, it will be way easier to fall asleep faster.
Practice Yoga or Meditation
If anxieties keep you up at night, it’s probably better to find a way to ease your worries. Thinking about your problems too much can keep you from falling asleep. Yoga is proven to help you become more mindful. By being mindful, not only will you have a more relaxing life, but you’re also gonna be generally happier. You can practice either yoga or meditation but doing them together is best. It will definitely help you fall asleep at night.
Turn Off Your Phone
The light on your phone can interrupt your sleeping schedule. Social media is also addictive and thus, it is sometimes hard to put your phone down. To get healthier sleep hygiene, you should limit your phone use before sleeping.
Some phones have Night Schedule settings. It switches your phone to dark mode. You can use it to remind yourself that you should be sleeping. Alternatively, you can set an alarm to remind you that you should get to sleep.
A good scent can help you fall asleep better. You can try aromatherapy to fall asleep fast. One of the most popular scents that reportedly improve sleep hygiene is lavender.
You will need an essential oil diffuser to encourage sleep. You can also mix different scents to suit your liking. There are other benefits to aromatherapy such as decreasing anxiety or improving your mood. With the help of aromatherapy, you can have a deeper sleep and wake up feeling happy and refreshed.
Consider Taking Sleeping Pills
If your sleeping schedule remains messy despite trying many things, you can ask your doctor to prescribe you with sleeping pills. Why a lot of people are hesitant to take sleeping pills, it is effective to help someone fall asleep. Although make sure that you do not become dependent on sleeping pills. Be careful with pills. It is best to ask your doctor for any concerns you may have.
Getting little sleep can be worrisome. But it is not hard to fix. If you follow a healthier lifestyle and follow the steps we’ve mentioned, you will be able to fall asleep fast. Say goodbye to long sleepless nights and hello to more wonderful good mornings.