Everyone deserves the ability to sleep fast, long, and soundly. However, due to the differences in our anatomies, daily schedules and personalities, it is understandable that this isn’t the case. The inability of some people to nod off easily haled to negative effects on their lives, and this is something that more and more people seem to face.
To wit if you’ll like to sleep faster and better, one (or more) of the following will be able to help you achieve that:
Be conscious of how you sleep (your sleeping positions)
It is a proven fact that people who sleep on their backs are more susceptible to developing sleep disorders such as sleep apnea. Also, these people run the risk of getting back pains. All of these can lead to issues with sleeping, such as sleep deprivation and maintaining a lengthy sleep session.
Try to sleep more on your side so as to avoid any blockage in your airways. Sleeping on our side can also benefit your heart, and pregnant ladies will also benefit from this as it helps prevent reflux and heart burns.
Lay on a proper surface
Sleeping on a mattress that is uncomfortable is one of the simplest reasons why you can’t sleep as quickly as you might want to. One of the crucial factors when it comes to speedy and quality sleep is a proper mattress. Science has found a relationship between the improvement in sleep and the quality of the mattress, so it’s definitely important. According to a study by the Canadian Chiropractic Association, pressure is distributed evenly around the pelvic area when you have proper lumbar support. This also reduces compressive and shearing forces on the spine, all of which will help reduce your discomfort and improve your sleep.
If you have a mattress that is saggy, poking your body, or just worn out, then you might want to swap it for a new, sturdier one. By deciding to get a good mattress, you are making a conscious decision to fall asleep faster and get an overall better sleep session.
Keep electronics away from you
The use of electronic devices at night is one of the most disastrous things for sleep patterns. Whether it is playing video games, watching TV, texting or chatting, or even going through social media can have deleterious effects on your sleep. To wit, make sure to turn off all your electronic devices (or at the very least, put them where you can’t easily get to them) before you go to sleep. A lack of distractions will definitely help you in your efforts to sleep fast.
Wear comfortable clothes
A lot of people don’t know this, but there is actually a relationship between core body temperature and sleep. Sleep onset insomnia is a condition that relates to a delayed rhythm in the temperature to help with this make sure to wear comfortable clothes as it will help you regulate our temperature better.
As a matter of fact, some people seven suggest sleeping in your birthday suit.
Control the temperature of the room
If you find showering before bed a tad tedious then you can try lowering the temperature of your room. According to the NSF, the perfect seeping temperature is 65 degrees. This temperature will be sufficient for slowing down the heart rate and digestion, essentially helping you to sleep much faster.
Wear your socks to bed
According to research, having warm feet and hands can help you sleep faster. This means that cold limbs can disrupt the flow of sleep, and this is why the NSF suggests putting on socks in order to give your feet a warm sensation before going to bed… just to get your body in preparation for snoozing.
Blow some bubbles
Bubbles work for sleeping fast too. They require immense focus to look at, and you need to breathe deeply when blowing on them. They simulate the deep breathing exercise, which will help keep you mind calm.
From there, you sleep off directly.
Acupressure is a form of medicine that was gotten from the acupuncture concept. By pressing on certain energy points in the body, it is believed that this technique can help restore balance and provide regulation to the body, spirit and mind.
To try it, follow these steps:
- Apply a little pressure to the point between your eyebrows for a minute
- Press on the depression point between your first and second toes for a while until you feel a dull ache.
- Imagine a division of your foot into three separate sections, starting at your toes’ tips and ending behind your heel. Locate the distance one-third of the way back from the tips of your toes. For a bit, put some pressure on the sole of your foot
- Give both your ears a massage for a minute or so.
Give your room the lavender treatment
Apart from having a lovely scent, the aroma of lavender can help calm your nerves put you in a calm state and lower your blood pressure. Some people react differently to smells than others and to some, the secret to good sleep can be inhaling the scintillating scent of lavender.
The 4-7-8 breathing technique
The 4-7-8 breathing technique was developed as a means of helping people fall asleep in as little as a minute. By increasing the flow of oxygen, releasing carbon dioxide from the body and slowing the heart rate, it is able to help you relax.
Here’s how to pull it off:
- Put your tongue’s tip behind your front teeth. Keep it against the tissue ridge throughout the exercise
- Exhale from your mouth, and make a “whoosh” sound as you do so
- Keep your mouth closed, and inhale through your nostrils while doing this, count to four in your head
- Hold your breath while counting to seven
- Exhale through your mouth, again making the “whoosh” sound, and mentally count to eight
- Repeat the steps three more times.
Put in a few leg exercises before you go to sleep
You’ve probably been warned against ding any exercise before bed. However, activities such as leg lifts, squats, or other pedo-centric exercises can channel the flow of blood to your legs (as opposed to your brain). This can help free your mind and make it easier to simply drift into sleep.
If you’ve tried all these, there is a high probability that you’ll be able to find that one trick that will do it for you.