Do you stare at your ceiling fan late at night just thinking when you will fall asleep and suddenly get frustrated because you are unable to sleep? Just imagining fictitious things and overthinking about situations is what you do, am I right? Don’t worry, because in the modern rushing world you are not the only one suffering. Stick to the end and I am sure, the probability of you falling asleep faster will increase exponentially naturally without any medication.
But first things first, Why is a good sleep important?
Why Good Sleep is Important and why fall asleep faster?
Good Sleep must be the foremost priority of any individual. Good sleep is highly important for anyone to work with their full potential. Some fundamental points why good sleep is important and Why you should sleep early are:-
- Good Sleep makes you feel good.
- Bad sleep makes your memory weak, and you become irritable.
- It allows the brain to function properly without any sort of fatigue.
- It keeps your body fatigue-free and gives you a nice aura.
- Sleeping late disrupts your body time cycle and your body isn’t able to fine-tune a particular time to fall asleep timely.
- Good sleep avoids anxiety, stress, and many mental health problems and makes you calm.
- If you are sleep deprived then you are inviting various health problems.
- After a good sleep, you feel energetic for the next full day and also are more motivated and confident about your skills.
- Hair fall, obesity, mental health issues are the prevalent problems that occur when you don’t take get a sleep of a minimum of 7 to 8 hours at night.
Some people have no problem falling asleep. However, many others face severe difficulty falling and staying asleep through the night. There are some simple ways to fall asleep than watching the ceiling fan, counting sheep, and cerebrating about your uncountable unnecessary thoughts.
Here are 10 simple ways to fall asleep faster naturally without any medication.
1. Lower down your room temperature
When you fall asleep, the temperature of your body changes customarily. This is a scientifically proven fact. The core temperature of your body decreases, while the temperature of your hands and feet increases while you slumber. So trying to keep your room temperature remotely cold can help you fall asleep quickly and more easily.
Reason for lowering room temperature to fall asleep faster.
If your room is too warm, then you might have difficulty falling asleep faster because of the fact that your core body temperature has also incremented marginally while you fall asleep. So to fall asleep faster naturally, lower down your room temperature to approximately 15-23 degrees Celsius. However individual preferences may vary so it is a better option to find the best temperature for your room and let that perfect temperature allow you to fall asleep faster naturally.
2. Sleep at the same time every day
Fix the time of your sleep. Go to bed at the same time every day and you will fall asleep in minutes naturally without any sort of medication. Once it becomes a habit, you will not have to try this hard anymore!
Reasons to fix the time you fall asleep daily
Your body has its own regulatory system called the circadian rhythm. There is a term called body clock, and it runs according to you and your habits. It sets up its own schedule according to the time you do activities in your daily life. It will alert your body at the same time every day and your body will be automatically be prepared for sleep if you sleep regularly at the same time.
What to do to sleep at the same time every day
Try to go to bed at the same time every day. For example, If you sleep conventionally at 10:00 pm then go to bed at 10:00 pm every day. If having a problem then try for 1 week then your body will fine-tune this schedule and the next day when you will go to sleep it will become quite easier for you to fall asleep faster and you will not have to spend hours consistently staring at the clock. Fix your sleep schedule. Here are the best ways.
3. Never look at clock while you are trying to sleep
It is common to wake up in night hours but the inability to fall back asleep quickly after walking up makes the situation bad. People who wake up in the middle of night often move their eyes towards clock and that’s the thing you mustn’t do.
Reasons to not look at the clock at night
Seeing clock in the middle of the night makes you obsess about the fact that you cannot fall back asleep now, because that’s what the first thing goes in your mind as soon as you wake up in the middle of good sleep.
The behavior of watching a clock creates anxiety about sleeplessness and you will face sleepless nights and to make the situation worse if it perpetuates for days then it would become a habit and you will start waking up every day with the scarcity of sleep in hand.
What you can do
Remove all the wall clocks from the room where you are going to sleep. If you need an alarm, set your table clock and flip it to the other side so that you can’t see the time even if you turn your gaze at night.
4. Avoid sleeping during day time
The main reason why people cannot fall asleep faster at night or tend to wake up at night converting their good night sleep into a bad night is that they take afternoon naps. This is what you have to avoid to fall asleep faster at night naturally without any medication.
Reasons to avoid napping in the afternoon
Naps of short duration increase alertness and well being but studies have shown that sleep of more than 2 hours or generally long sleep or naps during day time effects night time sleep and often leads to sleep deprivation thus leading to insomnia in some human beings. There are various studies and facts about this particular topic. Here are some facts for further reference.
What you have to do
Avoid sleeping during day time, especially between 6-9 pm at all costs if you want to fall asleep faster. This is the worst time to take a nap and highly affects your nighttime sleep leading to a sleepless night. If you are really tired and need to take a nap, then take a short nap of a maximum of 30 minutes. This type of power nap on the flip side is proven to be healthy for your body and will increase alertness, glow on face and personality, and improve your well being.
5. Listen smooth and relaxing music while trying to fall asleep
Listening to the music which is soothing and slow can increase the quality of sleep. Slow music has the power to make you fall asleep quickly and naturally. There are also specific music beats especially made to feel you drowsy.
Reasons why relaxing music helps to fall asleep faster
Good music or slow music relaxes your mind and body that also helps to bring down your body temperature. After your mind is relaxed, try to feel the music and that will let you fall asleep expeditiously. A study shows that after a survey done on 24 young adults, seductive music allows deeper and quicker sleep.
What you have to do
Before going to sleep, listen to meditating music, slow songs, religious chants, and any such music which makes you feel good and calm. Ensure that you are doing this to fall asleep and not to specifically understand the lyrics, feel the tune, and avoid muttering lyrics. Make sure the song you are listening to must not be fast and must not have a definitive chorus.
Listen to sleep music on YouTube or any other platform. They have some of the best music to make you fall asleep faster naturally without the use of any medication. May I suggest Weightless by Marconi Union. This particular music has greatly helped me and I certainly hope it helps you too.
6. Get Comfortable(make you sleep environment suitable for you)
Studies show that mattress, pillow, bedsheet, blanket plays a major role in defining the quality of sleep and how fast you fall asleep. If you are not comfortable with these items, Try to invest a little on these items as these are the little things that drive you through the day.
A medium-firm mattress is proved to be comfortable to the majority of people as it does not allow any sort of muscular discomfort. The weighted blanket, flat and not too bouncy pillow can allow you to fall asleep quickly and comfortably.
Reasons why you need a good mattress and accessories for a good sleep
The reason is simple and doesn’t require any particular rocket-science. If you are not comfortable with the sleeping accessories, you cannot sleep comfortably, and prior to this, you will take more time in adjusting with these uncomfortable items leading to sleepless nights and even more staring of the ceiling fan.
What you have to do
Wear good quality nightdress and make sure that the quality of the above-mentioned accessories is good. Your comfort should be your first priority. Pillow length should be designed for you as it is the only structure that will decide how to keep your neck while sleeping. A weighted blanket is also known for reducing stress while sleeping which will allow you to fall asleep quickly.
7. Turn off all electronics while you are trying to sleep
It becomes harder to sleep if you are using electronic devices like television or mobile phones late at night. It is a known fact that the time you are spending on using electronic devices is proportional to the efforts you need to put to fall asleep at night.
Reasons why using electronic devices at night makes it harder to fall asleep
The blue rays coming from the electronic gadgets persists in the eyes for moments after you keep them away. This does not allow you to sleep properly. The light rays are even more harmful to our eyes and also using mobile phones or any sort of electronic device before falling asleep is not really a good habit as it hampers our dreams and sleep aswell.
What should you do?
Stop Using Mobile phones, playing video games, watching TV one hour before going to bed. This will relax your mind and you will not keep you in an excited state which will allow you to fall asleep quickly and naturally. Disconnect all your electronics and go to a quiet place prior to sleep. Perhaps a walk to your terrace or in your room might help. This will ensure fast and good sleep.
8. Try Aromatherapy
Aromatherapy is considered one of the best natural activity you can to do fall asleep faster without any kind of medications. It involves essential oils that are good for your body and mind and lets you feel peace and calm.
Aromatherapy is the best method you can try if you are suffering from insomnia.
Reasons why aromatherapy is good for a good night’s sleep
Aromatherapy helps in relaxation of mind and the oils used for fragrance helps for effective sleep. A survey shows that lavender and damask rose to have a very high positive impact on sleeping patterns. An essential oil diffuser could be helpful in infusing your room with relaxing scents that encourage sleep and help you fall asleep comfortably.
9. Limit the amount of caffeine intake inside body
Caffeine has a tendency to fight fatigue and is used generally to stimulate alertness. Reduce the amount of caffeine intake to asleep faster.
Reasons to avoid caffeine before sleeping
Caffeine stimulates alertness and thus makes your mind more active that will not allow your brain to relax which is essentially the main requirement to fall asleep. Caffeine has a disastrous effect on your sleep but the effect of caffeine varies from person to person. You should know your tolerance to caffiene and then decide at what time before bed you should stop it’s intake.
What should you do to fall asleep faster?
Avoid foodstuffs that contain caffeine prior to 6 hours before going to sleep. Foodstuffs like Chocolate, coffee, sodas, cold drinks, energy drinks contain a high amount of caffeine and thus should be avoided before going to bed or at night time. Avoid such intake to almost 6 hours before bedtime. Instead, try these if you have urgent nighttime cravings.
10. Focus on trying to stay awake
Yes, it might sound a bit awkward but it is the fact that if you force your self yourself to fall asleep then there might be fewer chances for you to sleep. Don’t think that you have to sleep and don’t ever force yourself to fall asleep because this will drop your chances to fall asleep dramatically. Stay awake instead of forcing yourself to sleep, this will increase your chances to asleep quickly.
Reasons for trying to stay awake to fall asleep
It is believed that if you force yourself to fall asleep then this will increase the anxiety level of your mind and which will sustainably decrease the chances to fall asleep naturally. The anxiety and the stress will not allow your mind to turn off the system and you will have a sleepless night.
What should you do?
Stay awake until you are not feeling drowsy, try to relax your mind which will allow you to think about sleep and make sure that you never have to force yourself to fall asleep. Let the sleep sink in naturally, it will definitely make your night good.
Some small steps to ensure falling asleep faster at night
- Take proper sunlight.
- Workout during day time, feel fatigued, and word hard full day.
- Read any book during the night time or day time and try to recapitulate it’s summary while on the bed at night.
- Take a warm shower before going to bed, this will make your body cool and your mind will send a signal to fall asleep.
- Give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep.
- Visualize the things/moments that make you happy.
- Take a light diet at dinner.
- Practice yoga and meditation.
The bottom line
Having trouble falling and staying asleep is not only frustrating, but it can also affect your mental and physical health which can potentially ruin your days ahead.
Using the clever tricks above can help you fall asleep quickly naturally without any medication, and having more energy and will for the next day. You can however always consult the professionals if you aren’t okay. Sleep is a very important part of our lifestyle and we need to do it right.
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