Good sleep is incredibly important. It helps you feel great and makes the body and brain function properly. Some people have no problem falling asleep. However, many others have severe difficulty falling asleep through the night. Poor sleep can have negative effects on many parts of your body including the brain. It also includes difficulty in learning, memory, mood, emotions and various biological functions. Here are 5 simple ways to fall asleep as fast as possible.
Lower the Room Temperature
Your body temperature changes as you fall asleep. The core temperature reduces, while the temperature of your hands and feet increases. If the temperature of your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help. Individual preferences may vary with what works for them.
Get on a Schedule
Many people find that setting a sleep schedule helps them fall asleep easier and quicker. Your body has its own regulatory system called the circadian rhythm. The internal clock cues your body to feel more awake during the day but sleepy at night. Waking up every day and going to bed at the same times can help your internal clock keep a regular schedule. Once your body is adjustable to this schedule, it will be easier to fall asleep and wake up around the same time every day. It is also important to get seven to nine hours of sleep each night.
Practice Yoga, Meditation and Mindfulness
When people are worried, they tend to have difficulty falling asleep. Yoga, meditation, and mindfulness are tools to calm the mind and relax the body. Moreover, they have been shown to improve sleep. Yoga encourages the practice of breathing patterns and body movements that release stress and tension accumulated in your body. Meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved.
Avoid Naps During the Day
Due to the poor quality of sleep at night, people with insomnia tend to be sleepy during the day. This often leads to daytime napping. While naps of short duration have been linked to improvements in alertness and wellbeing, there are mixed opinions about the effects of napping on nighttime sleep. Some studies showed results that regular, long two hours or more and late naps may result in poor nighttime sleep quality and even sleep deprivation.
Listen to Relaxing Music
Music can significantly improve the quality of sleep. It can even be used to improve chronic sleep disorders like insomnia. A study of 24 young adults demonstrated that sedative music promoted deeper sleep. Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a great tool for better sleep.