How to fall asleep fast?
Mar 11, 22
"A good laugh and a long sleep are the best cures in the doctor's book." — Irish Proverb.
Good sleep is important for functioning of the body and brain properly. Some people face difficulty falling asleep, while others get to sleep quickly.
When someone struggles to fall asleep, one solution is to get a diagnosis of the underlying issue and follow steps prescribed by doctors that prompt sleep.
Poor sleep influences multiple parts of your body and brain, and you might face issues in learning, memory, emotions, mood, and various other biological functions.
How Much Time Do You Take To Fall Asleep at Night?
Bedtime has started, you lay on your bed, turn off the lights and put your head against the pillow for rest. So the question here is, how much time do you take to fall asleep at night?
Normally, most people take between 10-20 minutes to fall asleep at night. The time taken to fall asleep during bedtime may vary from person to person; some fall asleep quickly while some people take more than half an hour due to certain issues.
It is highly recommended that you consult with a doctor or professionals if you take more than 20 minutes to fall asleep during bedtime.
Tips for falling asleep fast?
Mostly, people have a busy and hectic schedule because of performing many activities throughout the day that affects sleeping patterns at night.
Some natural tips like following a consistent bedtime routine, performing exercise or yoga, avoiding gadgets or screens, practicing mindfulness techniques help people fall asleep quickly.
Different people have different sleeping patterns, so take time to find out which suits you the most.
In this blog, we share eight natural tips that help get good sleep.
Let us have a closer look:-
- Follow a consistent sleeping pattern
Most people go to bed at different times, and it is one of the common mistakes they make every night. They disturb the sleeping cycle patterns that influence the body's circadian rhythm.
Circadian rhythm is a combination of physical, mental, and behavioral changes that follow a 24 hour cycle. It indicates to people when it is time to sleep, wake up, eat, and give other signals.
All this happens because of the biological clock that releases hormones to indicate sleep or wakefulness. Every night, following a consistent sleeping pattern, helps the body clock predict when to sleep.
- Avoid Consuming Excessive Alcohol
Try to avoid consuming excessive alcohol before going to bed. It may harm sleep. It creates difficulties in falling asleep, which leads to restlessness and nausea, thus influencing sleeping habits.
- Avoid caffeine
Caffeine may disrupt your sleeping patterns as it may keep you awake at night. It is recommended that you do not drink tea, coffee, or any other form of caffeine for at least four hours before going to bed.
Some people might face issues in sleeping during bedtime after consuming caffeine at anytime throughout the day. For these people, it is better to avoid caffeine from their life permanently.
- Practice Meditation or Mindfulness Techniques
Practicing Meditation and mindfulness techniques help reduce anxiety & stress that induce you to sleep better at night. These techniques have proven to be effective as they help to keep people distracted from any thoughts and allow them to fall asleep fast.
- Avoid Electronic Gadgets or Screens
Using electronic gadgets like watching television, playing video games, using mobile phones, and scrolling social networking sites before going to bedtime may influence your sleeping patterns.
These electronic gadgets emit blue light, which has been found to release melatonin hormones. Using these gadgets keeps your mind engaged and active throughout the night. So, it is highly recommended that you keep and put away yourself from all electronic devices to get better Sleep.
- Keep Check on your Eating Habits
Late-night eating may affect your sleeping patterns as your body takes time to digest. Avoid eating high carbohydrates meals for dinner, and if still, you want to consume them. It is advised that you eat at least 4 hours before going to bed as you get sufficient time for digestion.
- Set the right temperature of a bedroom
Setting the room's too cold or too hot temperature may harm an individual sleeping cycle. The temperature of a room at which the individual feels comfortable may vary, so find the temperature that suits best for you.
Research studies have found that taking a hot shower or bath before going to bed improves sleeping parameters like sleep quality and sleep efficiency.
The National Sleep Foundation recommends a bedroom temperature of 60–67°F (16–19ºC) to get a good sleep.
- Perform Breathing Exercises
Breathing exercises are considered a popular technique for relaxation, and people get a good sleep during the night. Performing deep breathing exercises helps people reduce anxiety and divert their minds from thoughts.
Try to perform 4-7-8 breathing techniques. Please take a deep breath for 4 seconds, hold the breath for 7 seconds, and exhale it for 8 seconds. This breathing exercise relaxes your mind and promotes your quality sleep.
Falling asleep fast for children
Set a bedtime routine, set a wake-up time, follow a consistent bedtime routine, alleviate fears, do not give them to use mobile phones or any electronic devices for at least 2 hours before going to bed are some popular tips that help make sleeping habits among children and promote their sleep quality.
Facing difficulty sleeping at night affects mental and physical health and makes you irritated.
Try the above-mentioned natural methods for falling asleep as it is the best way to give rest to your mind and body.