10 Scientifically Proven Ways To Fall Asleep Fast

For some, falling asleep fast is a child’s play; the minute they hit the sac, they’re off snoozing. The rest of us toss and turn in bed & stare at the ceiling until the divine sleep blesses us with its arrival. If you’re not one of those lucky few gifted with the knack to fall asleep fast, then today’s post is for you.

A lack of quality sleep can take a toll on approximately every aspect of your life, be it work, relationships, diet, mood or job performance. The good news is that with a bit of knowledge and a bit of planning, you can learn how to fall asleep fast effortlessly. Here’s a round-up of 10 simple tricks to catch up on the zzz’s.

#1. Invest In Quality Bedding

Investing in a comfy & supportive mattress will be totally worth every penny because you spend at least one-third of your life in bed. Smooth, clean, quality bedding helps calm and relax your body to fall asleep faster. Make sure you use soft silk sheets and comforters as silk fabric comes enriched with essential amino acids and proteins that are beneficial for your skin and hair.

Also read7 Must-know Health Benefits of Manganese & Daily Requirements

#2. Pamper Yourself With A Warm Bath

Amongst numerous things that a warm bath can cure, the biggest is sleeplessness. A warm bath can help you relax by increasing your body temperature. As you come out of the bath, you will cool yourself in a low-temperature room, which will aid you in hitting the snooze button. Furthermore, warm bath also relaxes your aching muscles, thus putting you at increased chances of sleeping peacefully throughout the night. Add epsom salt to your bath for best results.

Also read: 6 Benefits of Drinking Warm Water First Thing In The Morning

#3. Scent Your Bedroom With Lavender

Aromatherapy relaxes the body and has a calming effect. Not only does lavender smell divine, but the aroma of this flowering herb may also calm your nerves, lower your blood pressure, and put you in a tranquil state. According to a 2005 study conducted at Wesleyan University, subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime, slept better throughout the night and felt more energetic in the morning. Apart from lavender, many other scents like Vanilla, marjoram and sandalwood can help prepare you for fall asleep fast.

#4. Wear Comfortable Clothing

Wearing tight-fit, uncomfortable clothing to sleep is one of the most common bedtime sins many of us commit. Adorn light-colored, cool pajamas that let you snuggle and stay fresh all night long. Cotton or silk sleepwear work best as they reduce nighttime sweating. Alternatively, sleeping without clothes also has numerous health benefits.

#5. Listen To Soothing Music

Research has proven that soft music that has a slow rhythm of 60 to 80 beats per minute, can aid in putting you to sleep. According to a 2008 study, students between 19 to 28 years of age, who heard relaxing classical music for around 45 minutes before bedtime, displayed immense improvement in their quality of sleep. Furthermore, they also recounted reduced symptoms of depression.

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#6. Put Away All Screens

It has been scientifically proven that the blue light originating from your electronic screens has undesirable effects on your sleeping pattern, and it can upsurge your brain activity when you're trying to wind it down. Make your room a gadget-free zone at least an hour prior to bedtime. Relax your mind by reading a positive book or talking to your partner.

#7. Mind What You Eat

While too heavy meals can make you restless and uncomfortable, too light meals can keep you awake due to hunger. So make sure that you consume a light, but sufficient dinner at least two hour before bedtime. If you still feel hungry, eat light snacks like greek yogurt, roasted flax seeds, dry fruits or hummus that will help you fall asleep fast and better.

Also read: Do you know these 7 superfoods which are the best diet for weight loss?

#8. Steer Clear of Liquids At Night

Getting up to pee is one of the worst culprits in upsetting your REM cycles. Drinking lot of liquids just before bedtime can make falling asleep much more difficult if you have to get up while you're right on the brink of drifting off. This condition is termed as nocturia- something that usually affects your ability to fall asleep fast.

#9. Exercise During The Day

Staying active by exercising during the day not only benefits your health but also improves quality sleep by reducing stress levels in your body. However, don’t schedule your exercises within 3 hours prior to bedtime. This is because the adrenaline rush caused by exercising can keep you awake at night, thus defeating your whole purpose in the first place.

Also read: 10 Benefits of walking

#10. Use The “4-7-8” Method

Authored by the best-selling author, Dr. Andrew Weil and various other wellness bloggers, the “4-7-8” breathing technique is aimed at helping you fall asleep in under one minute. The method claims to sooth you down by raising the level of oxygen in your bloodstream and discharging more carbon dioxide from your body. Furthermore, this technique also helps in lowering your heart beat, thus making you calmer. According to DrWeil.com, here’s how you can perform this simple yet effective breathing technique:

  • Position the tip of your tongue alongside the ridge of tissue just behind your upper front teeth, and hold it there throughout the exercise.
  • Breathe out through your mouth as you make a swish sound.
  • Next, close your mouth and breathe in slowly through your nose and count to four.
  • Hold your breath as you count to seven mentally.
  • Now, breathe out through your mouth, as you make a wish sound and count to eight mentally.
  • Repeat the process thrice.

 

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