How to fall asleep faster?
As easy as it sounds, it isn’t everyone’s cup of tea to just get into bed and sleep as sound as a baby! Most of us miss the luxury of deep, sound and uninterrupted sleepy nights we all enjoyed back when we were little kids and had nothing much to worry about.
What exactly is sleep?
Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep, and reduced interactions with surroundings.
Why do we need to sleep?
Sleep is the most important yet,often the most neglected component of our health and well being.Following are the reasons why we need it.
- Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you are sleeping. Recent findings suggest that it plays a housekeeping role that removes toxins in your brain that build up while you are awake.
- Sleep helps your immune system stay strong. The less you sleep, the harder it can be to fight common infections.
- While you’re asleep, your body repairs important cells and tissues and helps it rejuvenate.
- studies have revealed that poor /no sleep habits are also strongly linked to adverse effects on blood sugar in the general population along with a slow metabolism leading to weight gain and heart diseases.
- Sleep has links to people’s emotional and social intelligence. Someone who does not get an adequate amount of it is more likely to have issues with recognizing other people’s emotions and expressions.
- Better sleep improves the mind’s concentration and power to react. Hence, making an individual active and alert.
We’re sure these are reasons enough to fall back in love with your bed and doze off !
How much sleep do we need?
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of it per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of it.
Finally the big question…
How to fall asleep faster?
How to Sleep Faster Tip #1: The four-seven-eight
Breathe in through your nose for four seconds. Hold your breath for seven seconds. Slowly breathe out through your mouth for eight seconds. Repeat this process until you fall asleep.
How to Sleep Faster Tip #2:The Military Way
- Relax the muscles in your face, including tongue, jaw and the muscles around the eyes.
- Drop your shoulders as far down as they’ll go, followed by your upper and lower arm, one side at a time.
- Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down.
- You should then spend 10 seconds trying to clear your mind before thinking about anything that relaxes you ( flowers, scenic beauty, a place or a particular scent)
How to Sleep Faster Tip #3:Listen to Relaxing Music
Music can significantly improve the quality of sleep. It can even be used to improve chronic sleep disorders like insomnia.
You can find many such audios on youtube that can help you fall asleep in no time.
How to Sleep Faster Tip #4: Take a shower before bed
Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously.
Studies show that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. Showers can also be very relaxing, so that helps, too. If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it.
Then your body has an expectation of what’s coming next.
How to Sleep Faster Tip #5:Try aroma therapy
Scent your bedroom with lavender.
Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. Studies have revealed that some people respond really well to scents.
How to Sleep Faster Tip #6:Give yourself acupressure
- Between your eyebrows, there is a small depression on the level of your brows, right above the nose. Apply gentle pressure to that point for a minute.
- Imagine that your foot has three sections, beginning at the tips of your toes and ending at the back of your heel. Find the distance one-third back from the tips of your toes and press on the sole of your foot for a few minutes.
- Between your first and second toes, on top of the foot, there is a depression. Press that area for a few minutes until you feel a dull ache.
- Massage both of your ears for a minute.
How to Sleep Faster Tip #7:Turn off those Lights !
Though it sounds pretty obvious, but there is science behind turning off the lights. the body clock i.e.The circadian rhythm is influenced by cues, such as light, which help the body judge when it is night time. Keeping the room as dark as possible when going to bed helps bring on sleep.
How to Sleep Faster Tip #8:Try counting backwards
A longstanding method of inducing sleep is counting down slowly from 100. There are several ideas about why this may work, including boredom or distracting the individual from anxious thoughts.
How to Sleep Faster Tip #9:No Electronic Devices
Avoid using electronic devices like phones, tablets, television, and laptops at least 30 mins before hitting the bed. As much as you might like to unwind by scrolling through Instagram or even reading an article, exposing your eyes to blue light can actually prompt you to feel more awake.
How to Sleep Faster Tip #10:Focus on trying to stay awake
Experts say that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically. Instead, you can try paradoxical intention. This technique recommends trying to stay awake instead of forcing yourself to go sleeping.
This technique is based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and dozing off.