Are you having problems falling asleep at night?
There are several lifestyle factors that could be affecting your ability to fall asleep naturally. This article will outline five effective methods about how to fall asleep fast.
If you follow these lifestyle guidelines regularly throughout your week, then you should feel more relaxed in the evening. As a result, you will sleep better and get the rest that your body and mind require.
Five Things to Help You Sleep Better
The five most effective things to help you sleep are: doing meditation, practicing deep breathing, reducing screen time, cutting caffeine consumption, and getting more exercise.
Read below for how you can add these simple techniques to your daily routine.
1. Fall Asleep Fast with Meditation Apps
Learning how to meditate can put your mind into a more calm and relaxed state. There are different meditation techniques that you can try, such as mindfulness, body scanning, and transcendental, and Vipassana. Choose one method that works best for you or try a multi-faceted approach.
Meditating before you go to bed for as little as five minutes can be extremely effective. If you are a beginner to meditation, try downloading a free guided meditation app on your phone. Popular apps such as Headspace, Calm, and The Mindfulness App are all highly rated.
When done habitually, mediation is perhaps one of the most useful things to help you sleep better. It can also have other positive influences on your mental health, such as reducing anxiety and increasing productivity throughout the day.
2. How to Fall Asleep Fast with Deep Breathing
For some people, meditation may be too difficult or time-consuming. If this applies to you, another calming exercise that you can try is deep breathing. In fact, performing deep breathing is actually another form of meditation. Anyone can do it by following a few simple steps.
First, sit up cross-legged in your bed. Relax your body and muscles. Try to let everything go limp. Close your eyes. Then, inhale and breathe in to fill your stomach with oxygen. Focus on filling the lower portion of your stomach and not your upper chest. Finally, exhale slowly and let the breath pass out through your nostrils or mouth.
Aim for at least five slow deep inhalations and exhalations using this technique.
Deep breathing like this will reduce your heart rate, lower your blood pressure, and help you fall asleep easier as a result.
3. Avoid Screens Before Bedtime to Help You Sleep
If you really want to improve your sleep and fall asleep fast, refrain from using screens at least 30 minutes before bedtime. That means avoid watching television, doing computer work, and using your smartphone.
This is challenging for most people, but it is also the main culprit for insomnia and restless sleep. Exposing your eyes to the blue light reduces melatonin production. In other words, looking at a phone screen or television at night tricks your mind into thinking that it is daytime.
Therefore, to reduce this unwelcome side effect, turn off the TV and put your phone far from your bed.
For those who depend on their phone as an alarm, you can buy a cheap alarm clock and put it next to your bed instead. Some smartphone alarm clocks are still enabled even when they are powered off. So if your phone has this feature, you could turn it off and leave it by your bedside.
Whatever you do, always follow the 30-minute rule of no screens before bed.
4. Reduce Caffeine to Improve Sleep Quality
This forth tip is a bit of a no-brainer. However, cutting down on caffeine it is one of the most practical things to help you sleep better.
Especially, remember to avoid consuming any form of caffeine in the evening. Coffee is generally the main concern here; however, other products contain caffeine too that you may not be aware of. For instance, energy drinks, soda beverages, chocolate, and tea could cause problems.
Caffeine usually takes about six hours to leave your system completely. Therefore, stay away from consuming coffee at dinner time. Drinking a cup of joe in the late afternoon should be fine for most people.
On the other hand, cutting back on coffee completely may significantly reduce any insomnia that you have. Try decreasing your regular caffeine consumption in half and see what happens.
When in doubt, you can always switch to decaf coffee. It has all of the health benefits of regular coffee, just without the jolt of caffeine.
5. Exercise Regularly to Fall Asleep Easier
One last remedy to help you sleep is to have an exercise routine. People who exercise at least three days a week generally sleep much better than people who don’t work out.
What type of exercise could you try?
Choose an activity that you enjoy. Try something more social, such as playing a team sport or even group yoga. Your neighborhood gym may offer an aerobics or a Pilates class.
If you prefer to work out on your own, join a gym or go for a jog outside. Home gym products such as resistance bands are also extremely practical if you prefer to stay home and exercise whenever you want.
After incorporating a weekly fitness routine, your body and mind will be more relaxed once it is time to sleep. Nevertheless, remember to avoid exercising just before bedtime. This can be counter-intuitive. For best results, do your workout in the morning, in the afternoon, or early evening.
Other Things to Help You Sleep Better at Night
Do you need more sleep remedies?
Try drinking something before bed that will help you relax. Below is a quick list of beverages that can help you fall asleep easier.
- Chamomile tea
- Passionflower tea
- Valerian tea
- Lemon tea
- Lavender tea
- Cherry juice
- Coconut water
- Warm milk
Also, have a look at the Health Benefits 101 website for more dietary facts and other natural food remedies to improve your sleep.
Conclusion: Tips for How to Fall Asleep Fast
To sum up, you should be able to fall asleep easier by using meditation, practicing deep breathing, and avoiding screens at night. In addition, by reducing caffeine intake and incorporating a regular exercise routine, you should become more at ease at night.
Do you have any special tips for how to fall asleep fast?
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Maurice Malcolm from FL on October 26, 2020:
Very informative post you wrote. There are so many things that impairs our sleep chief of them is our environment. A noisy surround even lack of proper fresh air can have negative impact on sleep