Out there, there are some people who are very lucky. They have no problem enjoying a sound sleep the entire night; they are out within seconds of lying on the pillow and only wake up in the morning. However, many are those who take a lot of time before they can catch that nice sleep and keep staring at the ceiling, tossing on the bed, turning many times and snoring a lot. When you fail to get enough quality sleep, every aspect of your life; health, mood, safety and performance will be affected.
The truth is that getting a nice and enjoyable sleep is under every person’s control than any person can think. All that one need is to understand the trick behind sleep and adopting the right habits. Here are all the things to help you sleep fast.
1. Avoid chemicals and things that interfere with your sleep
Chemicals that interfere with sleep such as caffeine and nicotine are stimulants that keep the mind awake and compromise the body’s ability to fall asleep. About 4-5 hours to sleep time, make sure to avoid all foods and beverages that have caffeine such as pain relievers, cola, chocolate, tea, and coffee. Besides, smokers are advised to avoid tobacco before sleeping. Though alcohol may help to induce sleep faster, it becomes a stimulant after a short while. It raises the number of times that on needs to wake up during the entire night. If you must sleep, keep it less than 2 drinks per day and keep it within 4 hrs to bedtime.
2. Turn the bedroom into a sleep inducing environment
Latest Zyppah reviews confirm that one of the things to help you sleep better is getting the best environment that is cool, dark and quiet. This is the main reason that bats go to caves to sleep during the day. To get such environment in the bedroom, you can lower the external noises by closing all the windows tightly or putting on earplugs. Select and install heavy dark curtains or black shades on the windows to block any light from getting through. To lower the temperatures, you can keep the room well ventilated or use an air conditioner. This should be spruced with a firm comfortable mattress and the best pillows .
If you have a pet that keeps waking you up regularly, it is advisable to keep it away from the bedroom. Besides, the activities in the bedroom should be limited to sleeping and sex only. Other disruptive activities such as watching television, and playing computer games should be kept completely away from the bedroom.
3. Adopt a soothing pre-sleeping humdrum
The period of transition from wake-sleep time should be characterized by relaxing activities for about 30-60 minutes. Consider taking a shower to feel drowsy with the rise and fall of temperatures, read your favorite book, watch television program of choice, or even relaxation exercises. Remember that this is not the time to conduct fitness training and other very difficult tasks. Therefore, avoid doing a lot of work, engaging into emotional discussions, or psychologically stressful routines. For people who have a tendency of taking problems to bed, it is advisable to write them down, putting them aside, and postponing addressing them to the following day.
4. Give the body acupressure
This practice is borrowed from acupuncture, a Chinese alternative medicine technique. This technique helps energy to flow to specific points of the body to create a perfect balance between spirit, body and mind. The acupuncture techniques to reduce sleeplessness include, massaging both ears for several minutes. Also, imagine the foot has 3 parts (the tip of the toes, ending of the heel, and the mid section); press the mid section for a couple of minutes until a dull ache sensation is felt. In addition, check the area between the eyebrows for a small depression at the brows level and apply gentle pressure. Do this for a couple of minutes to get that unique sense of energy flow and completeness.
5. Exercise regularly
Exercising regularly has been associated with sleep apnea and raised period of time that people spend sleeping deeply as well as restorative periods of sleep. What people should understand is that exercise is not a short term remedy for lack of sleep; it is an approach that requires patience. It is important to adopt exercises that can be turned into part of your lifestyle. When you exercise, metabolism and body temperatures are stimulated. This ultimately activates cortisol for an enthralling deep and sound sleep. Make sure to have about 10-30 minutes of exercises every day and sleep on the best pillows to be sure of a sound sleep. However, remember that exercises should be done at least 4 hours before bedtime.
6. Carefully select what and when you eat
Your eating habits are crucial in determining how deeply you sleep. It is especially crucial to watch the food you take hours to bedtime. Make sure to keep away from big meals before sleeping. Taking a lot of rich foods take time to be digested and can keep your body active and compromise chances of getting sleep fast. If the foods are fatty, they will take long to digest while acidic foods might cause stomach troubles.
Experts indicate that one way of how to go to sleep fast is selecting foods carefully. Some foods that will help you fall asleep include nuts such as almonds, and walnuts. You should also regularly take crackers and cheese, lettuce, pretzel, fish, cherry juice, chamomile, and elk. Also, consider taking nighttime snacks such as low sugar cereals, granola with yogurt, or turkey sandwich.
7. Clear the head and wind down
For many people, residual stress, anger, and worry carried forward from the day are the main cause of sleeping difficulties. Take time to establish the recurring factor so that you can figure out the solution faster and check for things to help you fall asleep faster. If stopping to worry proves difficult, it is prudent to get some tips of thoughts management. For instance, experts advise clients to elevate worries and checking whether they are realistic. People who worry a lot are encouraged to swap their fears with things that are more productive. Learning how to manage thoughts makes it easy to take positive outlook, maintain calm and ultimately deliver better sleep.
Practicing relaxation is one of the surest ways of winding down before bedtime. By adopting the right relaxation techniques, people are able to switch off their minds and enjoying a nice sleep the entire night. The main relaxation techniques that people can use include;
- Deep breathing: This involves closing the eyes, taking deep and slow breaths. Every breath is supposed to be deeper than the previous one.
- Muscle relaxation: Beginning with toes, tense every muscle in the body and then, relax them fully. Work slowly from the toes until you reach the head.
- Imagine being in a peaceful and amazingly restful place: Close the eyes and visualize yourself in a smart, cool, and restful place. Then, concentrate how the place makes you feel and change your life.
8. Adopt a regular wake and sleep time schedule
A human body is a complex system that easily picks up routines and recalls them on a daily cycle. By sticking to the same sleeping and waking up time, the body clock will pick it and remind you it is time to sleep every day. If you go to bed at 9pm, it will be easy to fall asleep as fast as possible around that time. Besides, this schedule will also help the system in waking up and clearing away hangovers that characterize many people. Remember that this should be used together with other methods and not alone.
9. Take enough fluids during the day
Having enough fluids in the body is a crucial factor for assisting people to fall asleep fast. If the body lacks enough fluids, there is a risk of wastes accumulation, compromised immunity, and risk of attack even by minor ailments. The best fluid to take is water; which comprises of 70% of the human body. By taking enough water, the cardiac system, lymphatic system, and respiratory operations will not be stressful. You will therefore be able to enjoy the sleep as the body repairs damaged cells, blood circulates at the normal rate, and body health enhanced.
10. Keep the body immunity as strong as possible
If your body is feeling unwell, you will never enjoy sound sleep. No matter what part of the body is aching or causing you stress, chances are that you will not even fall asleep. Therefore, make sure to seek medical treatment as early as possible and strictly follow the medication completely. Besides, make sure to strengthen the immune system by eating healthy meals and taking a lot of water.
If you fail to get enough sleep, every other area of your life will suffer immensely. While these things to help you fall asleep have been proven to work perfectly well in delivering results, none of them can be effective when looked in isolation. You need to look at them holistically as opposed to individually. Make sure to eat well, take enough fluids, exercise regularly, and practice relaxation. Follow the above recommendations and your life will take a sudden change to success.