If you are someone who sleeps well, it directly affects your mental and physical health. And if you are falling short in the sleeping department then it can take a serious toll on your daytime strength, capacity, emotional balance, and even the weight of yourself. Still, plenty of you people toss and turn at night on a daily basis, while you struggle as you don’t know how to help yourself fall asleep.
Some nights falling asleep doesn’t come easy for these reasons, and thinking about not to be able to sleep only makes it worse. Yes, it may seem like an impossible goal to get the sleep you need, when you’re fully awake at 3 a.m., but you need to understand that you have much more control over the body of yours than you already know.
We already know the primary ideas like reading a book and turning off Netflix, but when these won’t work what else you can do? It seems, there are some different than usual strategies that sleep experts and researchers have shuffled upon that depend on things like biology and psychology to cause relaxation.
In this article, you will find a few creative but simple tactics you can try practically anywhere to snooze faster and have an idea on how to get yourself to fall asleep faster every night. You can also take a look at another article of ours where you will get to know about how many hours before bed you should stop eating?
Table of contents
- What is insomnia?
- Why sleeping every night matters?
- Things that stop us from getting into bed on time
- 8 Tips on How to Fall Asleep Easily
- Things you should do during day-time
What is insomnia?
According to some guidelines from a group of physicians, insomnia is known as- difficulty falling asleep or staying asleep, even when a person is tired enough or has the chance to do so. Those who have insomnia can feel displeased with their sleep and normally experience one or more of the following symptoms, such as- tiredness, low energy, difficulty concentrating, mood swings, and below-average performance in work or at school. Insomnia can last from one to several nights or it can be chronic by happening three times a week for at least three months.
Why sleeping every night matters?
As we know adults need seven to eight hours of sleep every night. However, according to Dr. Ancoli-Israel’s statement, ‘People are so busy in their everyday lives and something has to give. They give up sleeping rather than something else’.
Even with those people who don’t have insomnia, odds are you also have had those nights when you were just tossing and turning, wondering why your eyes won’t shut. ‘Everyone has a bad night now and then,’ according to Dr. Ancoli-Israel. But if you are tensed and worried about not being able to sleep, your frustrated mindset is capable of making it even more difficult to relax.
The results of missing even a few hours of sleep can have a serious impact. Research says, shortened sleep deprivation can cause you to have an urge for high carbohydrate and high sugar foods. When you go for grocery shopping it can make it difficult to pick healthy foods. Also, one serious study explained that sleepy drivers who had been awake for 18 hours were just as harmed as drivers who had been drinking.
Things that stop us from getting into bed on time
When it comes to thinking about procrastination, usually we conclude to this idea of something we don’t want to do. But when it is time to think about our bedtime postponing, the circumstances seem very different.
Here are a few obstacles that might keep you from getting to bed on time.
You haven’t finished your everyday to-do list yet
There are days when at the end of the evening, you realize that your expectations for what you would have accomplished that day were not finished. You might choose to endure with your hopes not having been done by thinking, “I can just get on with two or three more items of my lists of today, it won’t do any harm to my sleep, it will take only another hour maybe,” instead of doing them the following day.
You might want some extra me-time
It looks like most people have some understanding of authorization to possess a specific amount of duration to do things or get more work done, like watching TV before bed. If you feel like you deserve this me-time at the end of the day to do other things, maybe you should. But keep in mind that it may be leading you to make poor decisions simply because this feeling of having more time is telling you not to go to bed until you have done something else.
8 tips on how to fall asleep easily
1. Cool yourself down
The body temperature of yours is one of the single most important factors to conclude how fast you will fall asleep as it is tied to your internal clock. You should know that darkness triggers a natural drop in temperature in the body, which according to the belief of researchers, occurs to help us sleep faster and more easily.
Also, National Sleep Foundation says, a bedroom temperature should be between 60-67 degrees Fahrenheit (18-20 Celsius). Other ways include taking a cold shower before going to bed, splashing your face with water, or you can wear socks so that the warmth in your body is scattered away from you.
Did you know?
Not only your body and bedroom temperature is important, but also your mattress’. Read on for a few ways to cooler or warmer.
2. Lie down when you are tired
According to psychology expert, Richard Wiseman, of the University of Hertfordshire thinks ‘the key is to avoid associating your bed with being awake.’
To change it you can take time to work your brain or do something else that will increase your strength until you will start feeling tired. The more you prepare your bed to be combined with sleep time and nothing else, the sooner you will fall asleep when you finally decide to lie down.
3. The 4-7-8 exercise
If you intentionally change the pattern of your inhales and exhales, you can change your heart rate and blood pressure, as these two structures are connected to sleepiness. Plenty of relaxation specialists recommend inhaling through your nose, as it will focus on filling your chest and lungs for about three to four seconds and then exhaling slowly through your mouth by doubling the time of your inhaling. Another step is known as the “4-7-8 exercise,” which means inhaling for four seconds, then you have to hold your breath for seven seconds, and then you can exhale for eight seconds.
4. Picture your favorite place
Instead of counting sheep, you can try to visualize an environment that makes you feel calm and happy. The key to success is thinking of a scenario that’s appealing enough to distract you from your stresses and worries for a while. According to a published study in the journal Behavior Research and Therapy, some insomniacs were instructed to visualize a soothing scene, for example, a beach or a waterfall, and it made them fell asleep 20 minutes faster than insomniacs who were told to count sheep or do nothing specific at all.
5. Make a sleep routine
Many of you can relate that when you were a kid your parents used to create a bedtime pattern for you, similarly adults also could have benefited from doing the same activities before bedtime. If you want to learn how to make yourself go to sleep fast, then you have to try to make it a habit every night of doing few things in a certain way before sleeping, such as- taking a warm shower, brushing your teeth, or switching on a white noise machine. A constant bedtime and wake-up time is necessary too, as it will train your body to have control over getting better sleep.
6. Avoid having screen-time of any kind
That suspenseful Netflix movie you are dying to watch isn’t the only thing stopping your body to go to bed. According to Dr. Rosen, ‘You’re stimulating the wake centers with the blue light from your electronics’. When your eyes get exposed to this specific light, it disrupts your body’s biological clock since it is similar to the one discharged by the sun. You need to put down tablets, turn off your TVs, and phones at least 30 minutes before bedtime to minimize the effects, according to the advice of the American Academy for Sleep Medicine (AASM).
7. Turn down your thermostat
As your system of activeness starts to shut down at night, your internal temp goes down slightly as well. If you make your bedroom cooler, for example, below 70° F, it will cool down your body and it will send a signal to your brain that it is time to get to sleep. If you don’t have any air conditioner, you can position a fan close to your bed instead.
8. Use a sleep application
Using a sleep app can distract the mind from ruminating, or from having stressful thoughts and also, they can help slow down your heart rate and effectively lessen the level of your stress hormones. You can use some popular apps, such as- Calm as well as CBT-I Coach.
You can also take a look at this guide of ours about sleep calculators too.
Things you should do during day-time
If you are really a health-conscious person then you will do anything in your hand to keep yourself fit, and for that you know getting the right amount of sleep is very needed. If you want to have more knowledge about how to fall asleep very easily then follow this added advice too.
Exercising can help you sleep better. According to a 2019 review of studies done on adult insomnia and exercise, a proven fact is that exercise constantly interacts with a reduction in sleep discontinuation. Though you should remember, hitting the gym too late at night can have the opposite effect, they will increase the adrenaline level of yours and will make you feel more awake.
2. Avoid taking naps
If you take a nap on daytime it can interfere with your sleep drive and how sleepy you will feel at night. If you are not being able to keep your eyes open during the afternoon, then try to limit your naps to 30 minutes max and take it earlier in the day, according to the Mayo Clinic.
3. Avoid caffeine
If you are having difficulties to fall asleep at night then it is recommended to skip the caffeine in the afternoon altogether.
4. Have dinner early
According to Dr. Rosen, there are two reasons for you to crave heavy meals at least three hours before bed, ‘One, the body is working hard to digest the food, and two, if you have a full stomach when you lie down, you’re going to have some reflux.’. ‘You want your body to have no work to do when you go to bed.’
In case you have endeavored some delicious yet heavy meal, you should choose your sleeping position wisely. Check out our detailed guide on how sleeping positions affect the way you are digesting and which one is the best.
If you are trying to make a habit of for example side sleeping, take a look at our guide on how to change your sleep position.
Things that will definitely won’t do you any good in the getting-to-sleep genre are judgments and catastrophic thinking. In this article, we have covered some ideas on how to help yourself fall asleep faster, for instance, avoid taking naps or late-night meals. Also, we have talked about activities during the daytime that might help you at night. You should try some of them, all of them, the point is, to try to make a change. We hope that our guide will prove to be useful.