Sleep is one of the most vital processes in daily life, allowing the body and brain to function well. A lack of adequate, high-quality sleep can affect almost every aspect of our lives, including health, cognitive performance, and mood. 7 to 9 hours of daily sleep is considered optimal for physical and mental health.
Many factors contribute to sleep issues. The topic of how to fall asleep faster is often searched for by people who experience sleep issues. This page covers the reasons for sleep issues; how to get sleep at night fast naturally at home, and more.
What contributes to sleep issues?
The common factors that cause or raise sleep issues include:
1. Irregular sleep schedule – Going to bed and waking up at different times disturbs your body’s internal system. Your body struggles to adjust to different schedules, which hampers your ability to fall asleep quickly.
2. Surroundings and environment – The Surroundings and environment near the bedroom play a vital role in sleep. I.e. too hot or cold room temperature, bright lights, or noise can interfere with sleep.
3. Pre-sleep activities – Working just before sleeping, using e-devices such as mobiles, laptops, TVs, or playstations, or eating in bed can keep your body more active than resting.
4. Stimulants – Usage of caffeine, alcohol, and smoking can disrupt the sleeping patterns, even if you feel sleepy at first.
5. Mental and emotional factors – Stress, worry, mental health conditions (such as anxiety, depression, post-traumatic stress, etc), and sleep anxiety can make it hard to fall asleep.
6. Medical conditions – Certain medical conditions also contribute to sleep issues; these include chronic pain, respiratory issues, sleep apnea, and other conditions that can greatly disrupt sleep.
7. Lifestyle and other external factors – This may include certain medications (prescribed and OTC), lifestyle choices (such as sleeping late or eating spicy food), and non-fixed working hours, which can raise sleep issues.
How to go to sleep faster?
Let’s explore some proven home remedies for fast sleep below:
While a few lucky ones are able to fall asleep the moment their head hits the pillow, there are yet others who spend countless hours and nights staring at the ceiling, waiting for sleep to come.
You may not be suffering from insomnia, but all of us have had nights that we spent tossing and turning. If you are seeking the best tips to sleep faster, here are some ways that can help you fall asleep faster.
1. Avoid beverages
Caffeine can make it difficult to fall asleep. Also, drinking too much water or alcohol before bedtime can negatively impact the quality of sleep at night.
2. Exercise
Exercise helps improve our sleep by reducing stress. However, avoid exercise within 3 hours of your sleep time, or adrenaline will keep you awake through the night.
3. Do not take naps during the day
It is best to avoid napping during the day. Sleeping during the day can make it difficult to sleep at night. If you must rest during the day, limit it to just 20 minutes.
4. Stay away from electronic gadgets
Watching TV or using gadgets like a computer or your mobile before going to sleep keeps the brain alert when you are supposed to be relaxing, and several studies have shown that this affects sleep quality. It is best to keep gadgets out of your bedroom at least 30 minutes before you fall asleep.
5. Avoid heavy food
For people wondering how to get to sleep, this is an important point to keep in mind. Heavy meals are often difficult to digest and may delay falling asleep. It is best to take a light dinner. However, do not go to bed hungry; this can keep you awake again.
6. Cool temperatures
You will fall asleep faster if the bedroom temperature is kept low. Low temperatures can help lower body temperature, which can enhance sleep. This is important to keep in mind if you are wondering how to fall asleep fast.
7. Dim lights
For most people, even a little light can interfere with sleep hormones. You can try wearing an eye mask to prevent this.
8. Sleep at the same time every day
It is best if you can maintain a regular sleep schedule. This helps condition your body to fall asleep faster.
9. Aromatherapy
Aromatherapy is known to have a calming effect on the mind and body. There are several essential oils available in the market to help you relax and get ready for sleep. If you are looking for a way to fall asleep fast, this is an excellent method.
10. Take a bath
It can help to take a warm bath before bedtime. This can help relax the body and lower body temperature, helping you fall asleep faster.
11. Relax your body and mind
You can try gentle yoga poses to relax your body. You can try reading or meditating to help quieten the mind and release any stressful thoughts.
12. Soothing beverages
Taking warm milk or herbal tea before bed can also help you unwind and relax.
13. Don’t go to bed till you feel sleepy
If you are not feeling sleepy, the body will not settle down and going to sleep will not help much. As per some studies, the more you stay in bed trying to get sleep, the worse it will be. It is best to get 7 to 8 hours of sleep rather than spending 9 to 10 hours in bed.
14. Quality bedding
It is important to have comfortable bedding. A supportive mattress, soft sheets, and comforters can work wonders to help enhance the quality of your sleep.
15. Comfortable clothing
Wear loose, comfortable clothes at bedtime. Wearing too-tight clothes can make you feel uncomfortable and restless, and prevent you from getting quality sleep.
16. Calming music to sleep fast – Slow instrumental music at low volume often helps your brain feel relaxed and prepares it for rest and sleep.
17. Acupressure – Acupressure to sleep fast is an easy and quick way to get better sleep. Acupressure points help improve sleep when followed correctly.
Takeaway:
Falling asleep quickly requires some planning. Following the sleep details and ideas given above can help you get restful sleep and cure your insomnia to a great extent. However, if you are still not getting good sleep, it is best to consult a doctor for the right guidance and treatment.
Also Read: Yoga Benefits for Your Body and Mind
