How to fall asleep quickly is often the question keeping one awake watching the clock tick away. With busy lives, when bedtime comes the body is in a sudden halt being told to stop and sleep. Just as a busy mind has issues turning off for rest, so does the body. It is important to fit into your schedule ways that will allow for you to fall asleep quickly.
Most people need seven to nine hours of sleep time. With crazy fast paced days, it can be difficult to wind down for slumber time. From morning to night, thought-out routines can help you to get to sleep is a swift manner.
1.) Wake Up at the Same Time Every Day
Your mind may yearn to sleep in on days off but this will mess with your body’s circadian rhythm. This is the rhythm that the body uses for daily activities such as a regular wake up time. If you mess with this on your days off by sleeping in it will mess with your overall quality of sleep, including falling asleep in a quick manner.
2.) Do Not Touch Snooze
By continuing to hit snooze you are allowing your body a false feeling of getting more sleep. It actually is just causing you to feel even more tired when waking and throughout the day.
3.) Say Yes to a Healthy Breakfast
Although many choose to skip breakfast thinking sleep is more important, breakfast is actually what will give you fuel for the day. The body needs breakfast, after fasting all night, to get the brain going and body moving. This will present for a day of healthy eating and good habits that will end with a better ability to fall asleep at bedtime.
4.) Let the sun Shine In
Natural sunlight is a healthy way to rejuvenate the body each day. Put on the sunscreen and step outside for 30 to 60 minutes of sunshine. Consider working it into your busy schedule by walking to the office or eating lunch outside. The natural sunlight works to help keep a sleep schedule regulated.
5.) Say No To Naptime
Even if you feel yourself dragging, a nap may cause issues when it comes time for bedtime sleep time. If you do find that you just cannot go on without closing your eyes during the day, then limit naptime to a 20-minute power nap.
6.) Fit in Exercise
Exercising during the day not only has health benefits, but works to reduce stress and encourage better sleep. Just keep from any working out within three hours of bedtime. Exercise can be as easy as walking to work or school, instead of taking transportation, or taking the stairs instead of an elevator.
7.) Daytime Calming Techniques
Take time throughout the day to practice relaxation techniques. Try visual, yoga, or whatever you can find that will work for you. This will help your body to understand how to relax and fall asleep when it is supposed to.
8.) Keep Caffeine Away from Late Night Hours
Drink your cup of caffeine in the morning. The caffeine boosts adrenaline keeping you awake. Understand that it takes at least six hours for the body to eliminate the caffeine, so be careful to keep intake far from bedtime hours.
1.) Do Not Indulge At Dinner
Eat smaller meals throughout the day, including dinner. When eating a huge meal at night your body will be working in overdrive to digest leading to unhealthy indigestion and an inability to fall asleep easily. Instead you will be faced with a night of discomfort.
2.) Do Not Go to Sleep Hungry
A growling stomach will certainly shout to you to not fall asleep. If you wish to have a snack before bed keep it light and healthy. Eat a banana or have a cup of Greek yogurt. Want more of a treat then mix in some granola with a sprinkle of dark chocolate into the yogurt.
3.) Put the Computer to Sleep
Electronics have become over stimulating throughout our days. This is not a good mix when attempting to fall asleep quickly. Set the time, at least an hour before bed, to turn off electronics and give your brain a break to relax and get ready for sleep time.
4.) Soak in Warmth
A warm bubble bath may just be what is ordered to relax the body to be ready for falling asleep quickly. If no bathtub, or time to fill a bath, then a warm shower can be just as relaxing.
1.) Keep Clock Out of Sight
When seeking sleep, it is not in your best interest to watch the time on the clock. Keep the clocks out of view so you don’t have to worry about time ticking away.
2.) Hide Electronic Lights
The bright lights that glow from plugged in electronics can play with hormones and even cause migraines. These should be turned off or hidden from view to help enable the ability to fall asleep easily.
3.) Count Numbers Not Sheep
Keep your mind from thinking about daily tasks by wiping it clean with mundane numbers. Although sheep are cute they do not do much when it comes to counting them to get to sleep. Your brain wants to work so give it something to do instead of worrying. To help you to drift off quickly count backwards from 1000. For an extra boost, count back in increments of three.
4.) Breathing Techniques
With daily life moving quicker than we have the hours in the day to accommodate, we must take moments to breath. This is very true when it is time to fall asleep. Simple breathing techniques really do work to calm the mind and body down in order to get relaxed enough to drift off to dreamland.
4-7-8 Breathing Trick
The 4-7-8 breathing technique has been found to influence the brain in a chemical-like fashion, plus slow down heart rate so to calm and lull one to sleep. Breath through your nose for four seconds, then hold your breath for seven seconds, and finish by exhaling through your mouth for eight seconds.
In addition to watching diet and practicing healthy techniques, to get to sleep as quick as possible will also require you to have a comfortable mattress. Make sure that the bed you are sleeping on is not too old, sagging, and offering a less than comfortable sleeping surface. Experts have found that most people like the comfort of a memory foam bed with a universal medium firmness. You will also want a pillow that is just the right loft and firmness for comfort to help you drift off as quick as possible.