Sleep is an essential part of staying healthy and functioning at your best during the day, and getting enough sleep each night can be challenging to achieve. Insufficient sleep has been linked to an increased risk of severe health problems, including diabetes, obesity, and heart disease, not to mention poor memory function and reduced productivity at work. Use these tips to fall asleep faster and wake up refreshed in the morning.
Go To Sleep At The Same Time Every Night
Regular sleep habits help our bodies and minds settle into a nightly routine. Going to bed at 10:00 p.m. every night ensures you get enough hours of sleep and helps your body anticipate when it should be feeling sleepy, like when you need to wake up for work in the morning.
Use Your Mind
If you can’t calm your body, begin by trying to relax your mind. This might be easier said than done, but even a small amount of relaxation can make a big difference in your ability to fall asleep. To do so, try deep breathing exercises or meditation. Both will allow you to focus on nothing but your breath for a few minutes. You can also practice visualizing a calm and relaxing scene.
Create A Bedtime Routine
Create a bedtime routine that you follow at least five days a week. It can be anything from taking a shower, listening to music, or simply reading a book. Having a routine will help your body know when it’s time for bed, which is very important in helping you fall asleep faster. If you want to get creative, try making your routine different every night! The more creative and diverse your routine is, the better you’ll sleep.
Put Down Devices 30 Minutes Before Bedtime
Our devices emit blue light, which suppresses melatonin production. Melatonin is your body’s natural sleep hormone. If you can’t fall asleep within 30 minutes of getting into bed, put down your device and read a book until you feel tired. Then switch off any screens and enjoy a restful night’s sleep.
Try Something Different Tonight
One of the crucial steps towards falling asleep faster is to try something different tonight. If you have trouble with any insomnia, think about what you usually do before bed. Do you read? Listen to music? Take a warm bath? Research has shown that people will fall asleep faster if they engage in relaxing activities right before bed instead of just sitting around thinking about how little sleep they will get that night.
Get Enough Exercise During The Day
Physical activity helps fight insomnia because regular exercise can tire out your body and make it easier for you to fall asleep at night. If you’re struggling with insomnia, try signing up for morning tennis or swimming class. The less tired you are when you go to bed, the better your quick fall asleep.
Watching TV right before bed has been shown to make it harder for some people to fall asleep. The bright screen lights up your brain and keeps you awake. Make sure your bedroom is completely dark before bed, and if you’re watching something on your laptop, be sure it’s in airplane mode so that its Wi-Fi doesn’t interfere with your sleep cycle.