Healthy Tips on Fall Asleep Fast and Well

Are you having difficulty sleeping? Are you a light sleeper who wakes up at the beep of your phone? Here are tips on how to fall asleep fast.

Everyone would agree that not all sleep is sound. Sometimes, waking up from the bed could be with intense headbangs – like a hangover feeling. However, nothing comes close to good sleep. It puts the body in a generally great condition and helps the brain function optimally. 

For some people, how to fall asleep fast is never up for debate. The story is different in many others as people could have difficulty staying or even falling asleep whenever they are to sleep, more especially at night. 

Like sicknesses could have effects on the body, bad sleeping habits can show negative effects on several areas of the brain and body. Poor sleep will affect memory, learning, emotions, mood, effectiveness during the day, and different biological functions. 

How to fall asleep fast

Whether individual struggles with a poor sleeping pattern or does not sleep at all, here are 8 basic ways how to fall asleep faster. 

A – Reduce the room temperature

The human body always regulates itself. The body is warmer during activities and cool during resting moments. A very warm room may make falling asleep difficult. To regulate a warm room, a temperature of 15.6-19.4°C will make the room cool enough for sound sleep. The truth is people have various preferences for room temperature because some get cold easily. 

Another way to regulate body temperature to sleep is by taking a warm shower before bedtime. Based on studies, the body cools down after the warm bath and sends signals to the brain that it is time for sleep. Bath at bedtime has proven to improve sleep quality and sleep efficiency (the time spent to be asleep as against lying awake in bed). 

Although researches are still ongoing, reducing body or room temperature has been the most promising solution on how to fall asleep really fast.

B – Have a sleeping schedule

There is a biological cycle in humans which is a regulatory system in itself. It is called the circadian rhythm. This rhythm is an internal clock that helps the body to be active during the day and sleepy at night. This rhythm is a body schedule such that the body knows when it ought to be alert or resting.

According to medical researchers, optimal sleeping hours for adults should be between 7 to 9 hours every night. The circadian rhythm can help the body to stick with these sleeping hours. However, there could be alterations that disrupt sleeping patterns. In turn, the alterations affect the body’s circadian rhythm. 

The following will assist the “body clock” for good sleep, improving your sleeping schedule;

• Have time for bed – except it is an emergency situation, be in bed at that fixed time. 
• Have time to wake up – an alarm has been an effective tool for this down the years. 
• Wind up for 30 minutes before sleeping to relax the mind and body.

C – Emply the 4-7-8 method

Based on the effort of Dr. Andrew, the 4-7-8 method is a breathing pattern that calms and relaxes the body. It is similar to the famous yoga experience where one unwinds to relax the nervous system. It has been an effective approach that takes away stress and anxiety.

How does it (4-7-8 method) work for fall asleep fast;

• Open the mouth slightly 
• Put the tip of the tongue after the front teeth (upper) 
• Produce a “whoosh” sound and exhale totally using the mouth 
• Close the mouth completely 
• Inhale using the nose and count to 4 with the head 
• Hold the breath and count to 7 with the head 
• Open the mouth again 
• Exhale using the mouth and produce the “whoosh” sound. Count to 8 with the head. 
• Repeat the process a minimum of three times.

As said earlier, this technique is from yoga and has been proven to help on how to fast asleep faster.

D – The power of meditation, yoga, and mindfulness

Stress is an enemy of good sleep. Meditation, yoga, and mindfulness are relaxing tools that improve sleep because they calm the mind. There are breathing patterns in yoga that free the body from accumulated tension and stress. 

Meditation helps to sleep faster by improving melatonin levels. Mindfulness reduces worry which makes one function effectively during the day and sleep well at bedtime. 

Be constant with meditation, yoga, and mindfulness to improve sleeping patterns. 

E – Do not take naps during the day

Taking nap during the day becomes an option for insomniacs who find it difficult to sleep at night. Even though short naps during the day improve wellbeing and alertness, they can affect regular nighttime sleep. 

Taking naps during the day can make one stay late into the night. For someone who has to get out of bed the next morning for work or school, there is a limited time to sleep due to daytime naps. 

It is possible that daytime naps do not affect some people while it has a tangible effect on others. Hence, it is a great idea to know which category one belongs to have higher quality nighttime. 

F – Use relaxing music

Music can be an effective solution to insomnia and generally, bad sleep habits. There are different types of music people listen to improve their sleep. 

Buddhist music, relaxing music, and sedative music are the commonest types of music for this purpose. 

Buddhist music helps to fall asleep quite fast. Relaxing and sedative music help to enjoy deep sleep and have a restful sleep. 

In situations where these types of music are not available, use noise cancellation devices to prevent interruption during sleep and have a nice time.  

G – Pay attention to the meals and know when to consume them

Food is necessary but they contribute to several biological functions in the body. 

Based on medical research, high-carb meals do not support a good night’s rest. Actually, the meals help to fall asleep faster but might not be restful. On the other hand, high-fat meals enhance restful and deeper sleep. 

If at all high carbs is on the dinner menu, eat it at least 4 hours before sleeping time. This process will make it digest before bedtime. 

H – Ensure maximum comfort while sleeping

Bad sleep could be due to basic factors like uncomfortable sleeping. A good mattress and pillow quality will go a long way as they prevent muscular discomfort and sleep disturbances. A weighted blanket will improve sleep and reduce body stress. 

Before going to bed, fabric clothes or pajamas are comfortable clothing for bed because they help with optimum temperature all through the night. 

Other options one can consider on how to fall asleep fast are;

1. Consume sleep supplements
2. Explore aromatherapy 
3. Reduce caffeine and take bedtime teas instead 
4. Know the sleep position that works best 
5. Keep electronics off at sleeping hours 
6. Carry out daily exercises.

Conclusion

Good sleep is as important as good food. Other than ineffectiveness during the day, bad sleeping habits could pose serious health problems. However, this guide on how to fall asleep fast will go a long way to achieving good health.