How to fall asleep fast - Get a good night's sleep
How to Fall Asleep Fast
Being able to fall asleep fast without a pill or a lot of tossing and turning can help you get the sleep your body needs to rejuvenate.
Insomnia is characterized by difficulty falling and staying asleep. Insomnia and sleep apnea are serious sleep disorders; it is best to determine the causes and see if it can be treated in a natural and holistic manner before taking a pill. Insomnia can be both a sign and a symptom that can accompany other disorders.
Even if you don't have a serious medical issue there can still be many nights where you find it difficult to fall asleep. There are many elements that stop people from getting a good night's sleep. Understanding the reasons why you can't fall asleep can help you realize how to get a better night's sleep.
Reasons that might prevent you from falling asleep fast:
- stress in your relationship or at work
- bad diet
- lack of exercise
- uncomfortable bed that doesn't support the back
- getting up at different times each day
With a good night's sleep you should wake up feeling refreshed and better able to perform the day's tasks. Most adults need 7 to 8 hours of sleep each night. Simple changes in your daily habits can help you get a better night's sleep and fall asleep fast.
Tips to fall asleep fast
- Sleep in a room that is completely dark, and don't use electronic devices at least an hour before bed. The bright light from monitors can signal the brain that it's still daytime.
- avoid caffeine 6 hours before bed
- go to sleep and get up at the same time each day
- avoid high sugar intake before bed: this can cause your blood sugar to drop during the night, causing you to wake up.
- exercise at least half an hour each day
- avoid emotional/stressful things before bed: it will cause your mind to dwell on them.
- make sure your room or your sheets are not too hot. It helps to keep the room slightly cooler than room temperature.
- avoid heavy meals before bed.
- eat a protein snack before bed. It helps induce sleep in the body.
- If you can't sleep, get up and try a relaxing activity for 20 minutes, like reading or listening to music. Try to avoid bright lights and definitely avoid the computer.
- avoid distractions and try to establish a pre-bedtime routine.
- pamper yourself with a cool shower in the summer or a warm bath in the winter.
- listen to ambient music. Sounds of nature can often help you relax and not focus on distracting noises/thoughts.
- find a good sleeping posture that doesn't put any stress on your back or jaw.
- practice deep breathing exercises like the ones found in Saagara's iPhone app Pranayama. Deep breathing can help focus and relax your mind, better enabling you to fall and stay asleep. Deep, slow breathing is one of the most natural and efficient sleep aids and insomnia remedies.
Cures to insomnia are varied but in general, non-pharmacological strategies to falling asleep are better than medication because your body can develop a tolerance to medication. Medication is therefore only recommended for short-term use, especially with chronic insomnia. For a deep, natural sleep, try Pranayama before bed and see how it can help you relax and calm your mind.
Warnings
None of these suggestions are meant to constitute medical advice or a diagnosis. Insomnia can also be a symptom of hypertension. If you suspect you have a serious medical problem, seek a doctor's help right away.
Breathing - Information on deep breathing and its health benefits
Pranayama – All About Yoga Breathing
Pranayama – Techniques and Tips
Pranayama – All About Breathing and Your Health
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