Ten Science-Backed Ways to Fall Asleep Faster
One of the most common things I have a problem with is sleeping properly. As someone with insomnia, I'm always tossing and turning throughout the night, having a difficult time trying to fall asleep. It isn't only irritating, but bad for my health as well! I couldn't concentrate and I had to rely on caffeine just to stay awake throughout the day, only to have trouble sleeping again. It's a frustrating cycle, really.
That's why I did the research to show you the ten science-backed ways to fall asleep faster. And yes, they work and I sleep soundly at night now!
Wondering how to start sleeping faster to avoid waking up without much rest? Here are ten tips to follow:
- Fix Your Bedroom
It's recommended to declutter your room, ensuring that everything is free from mess and that you make your bedroom as neat and sleep-inducing as possible. Set it at the right temperature, have all the lights out, and play music or use a white noise machine if ever there are noises outside the room that disturb you.
Even having plants in your bedroom can help! You'll find out more about that in bestmattress.reviews for more information on decorating your bedroom for better sleep.
- Wear Comfy Clothes
The reason why you might not get enough sleep is that you're wearing the wrong clothing! For me, I wear soft and comfortable clothes that are loose. Tight clothes result in me feeling as if I can't breathe, which is why I love my loose cotton pajamas! Consider what you wear based on your comfort and room temperature.
- No More Gadgets
Yes, using your television, laptop, or phone can be bad for your sleep quality as the blue screen can prove proper melatonin production, preventing you from sleeping quicker. Instead, turn off all your electronic devices at least two to three hours before bed so you can sleep better and without stressors.
- Make Sure You Eat Properly and Balanced
Another reason why you might not be sleeping quickly and comfortably is because of what you eat! Avoid consuming heavy meals three to four hours before bed, having your dinner at that time. If you still feel squeamish, then eat small snacks that are sleep-inducing, such as milk, yogurt, or crackers.
- Try Meditation or Relaxing Routines
Meditation is also an amazing way to sleep better. Even just five to ten minutes a day can help improve the way you sleep and how quickly you can get to dreamland. You can also opt for other relaxation techniques such as yoga or a warm bath before bed.
- No Consuming of Alcohol or Caffeine
As much as possible, avoid consuming caffeinated drinks or alcohol before bedtime. While it may seem like it helps with your sleep, you'll end up getting lighter sleep and having to toss and turn before you can actually get the deep sleep you deserve.
- Avoid Exercising at Night
Exercising is a way to help you sleep better, but it's only best done in the morning. When you exercise at night, it stimulates your brain and as you feel more energetic than groggy! Start exercising regularly in the morning rather than late afternoon.
- Don't Do Day Naps
Day naps will have you stay awake for longer at night, so try to avoid taking naps in the morning to late afternoon. If you must, five to ten-minute naps are the longest you should avoid tossing and turning at night.
- Change Your Pillow or Mattress
The reason why you can't sleep as well might be because your pillow or mattress might be due for a replacement, causing you to feel discomfort before you head on to dreamland. If you're able to change your mattress, opt for one that's memory foam. If not, a mattress topper will help without the hefty price.
- Keep a Consistent Sleep Schedule
Last but not least, ensure that you have a consistent sleep schedule which will fix your body clock and know when to rest. Have at least seven hours of sleep and stick to your sleeping time.
Wrapping It Up
Per mayoclinic.org, Unless you have the symptoms of insomnia, sleep apnea, or other underlying sleeping disorders, there's no need to spend thousands of dollars on medicine and therapies. As long as you follow these effective tips, you'll be able to sleep soundly within minutes, without having to toss and turn all night anymore!
I hope that this article on the 10 science-backed ways to fall asleep faster gave you an idea on what you can do for quality sleep. So don't wait any longer and follow any of these tips today!
If you have any questions or want to share your tips and experiences on how to sleep soundly, then comment below. Your thoughts are much appreciated.