• Shruti GOCHHWAL

10 Tips to Fall Asleep Faster

Can’t sleep? Is it Insomnia, or stress or are you just anxious about 8 techniques to fall asleep something? Well! Do you know our external surroundings also impact our sleeping ability? Let’s see how you can fall asleep instantly by just modifying your external conditions.

1.  Use of Essential Oils Like Lavender Oil

Essential oil

Essential Oil, Credits: pixabay


Lavender oil has shown to possess anxiolytic properties that not only help reduce anxiety and stress but also improves sleep without causing any potential adverse reaction. Lavender essential oil is widely used in aromatherapy. It improves sleep latency, sleep quality, sleep duration,  and disturbed sleep or anxiety in adult patients.1.

2.  Maintain A Sleep Routine

Reading while sleeping

Reading while sleeping, Credits: pixabay


A bedtime routine can provide multiple benefits. It may help you sleep early, wake up early, and also keeps you fresh and alert the whole day. Maintaining a sleep routine includes activities in several broad domains. This includes nutrition, taking showers, communicating with family, reading, listening to music and massaging.2.

3.  Set Your Room Temperature

sleeping

Cosy room temperature aids in good sleep, Credits: pixabay


When we sleep, our core body temperature tends to decrease resulting in heat loss through the skin.3. So, adjust your room temperature according to the weather. If your room temperature is not ideal, you may find it difficult to fall asleep. If it’s too cold, cover up yourself with an extra blanket and if it’s too hot turn on the air conditioner.

4.  Exercise

Meditation before sleeping

Exercise at night, Credits: pixabay


Exercise plays an important role in decompressing the mind, a process important for naturally transitioning to sleep. Exercise performed at least 1-2 hours before going to bed can provide you enough time to wash out the endorphin levels. This helps your brain wind down and contributes to better quality sleep. Research studies have shown exercise to increase total sleep time and increased slow-wave sleep and reduced REM sleep.

5.  Have Comfortable Bedding

Comfort bedding

Comfort bedding, Credits: pixabay


A cosy warm soft and neat bed looks appealing and helps you sleep better. If you don’t find your mattress comfortable then replace it. Try buying a firm mattress that reduces the pressure points on your body and gives you a better night sleep.

6.  Keep Your Mobile Phone Away

Mobile phone and sleeping woman

Keep light-emitting devices away while sleeping, Credits: pixabay


Multiple research studies have shown that evening exposure to light‐emitting (LE) devices can have a significant impact on the circadian cycle. It can adversely affect circadian timing, sleep cycle and alertness. That is why it is suggested to limit the use of light-emitting devices during evening time.

7.  Music Therapy

music therapy while sleeping

Music helps sleep, Credits: pixabay


Just like strong beats infuse an energetic state, and marching bands mark a prowess of strength. Similarly, sleep when combined with melody and harmony has the potential to induce the brain’s sleep response.

8.  Warm Milk

Warm milk

Warm milk, Credits: pixabay


Drinking a glass of warm milk while going to bed may help you 8 techniques to fall asleep instantly. This is attributed to the tryptophan compounds present in milk. Tryptophans are certain proteins that play an important role in the production of a neurotransmitter called serotonin. Serotonin is feel-good hormones that boost mood, promotes relaxation, and helps in the production of the hormone melatonin. Melatonin helps regulate our circadian rhythm and prepare our body for entering a sleep cycle.

So next time, you won’t 8 techniques to fall asleep quickly after getting into your bed, try one of these techniques. It will surely help you get a good night sleep.

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