How to sleep faster?
There are so many ways to sleep faster .Those are the things i have taken from the internet sitelisted belows
1. Darken your bedroom!
Your bedroom should be as dark as possible during the night and during the first morning hours. Scientific research has demonstrated that night time light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles. Therefore, the reduction in melatonin at night increases the chances of sleeplessness.
Your bedroom should be as dark as possible during the night and during the first morning hours. Scientific research has demonstrated that night time light exposure suppresses the production of melatonin, the major hormone secreted by the pineal gland that controls sleep and wake cycles. Therefore, the reduction in melatonin at night increases the chances of sleeplessness.
2. Exercise!
Make sure you’ll get at least 30min of any kind of cardio activity each day. Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
Make sure you’ll get at least 30min of any kind of cardio activity each day. Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
3. Drink bedtime beverages!
There are many types of bedtime beverages that can help you to relax and prepare for good night’s sleep. Two simple examples are:
There are many types of bedtime beverages that can help you to relax and prepare for good night’s sleep. Two simple examples are:
- Nighty Night Tea (Traditional Medicinals)
- Hot milk!
Both have ability to calm and soothe your nervous system and help relieve occasional sleeplessness.
4. Get warm bath (or shower)!
When you soak in a hot tub, your temperature rises-and afterwards the rapid cool-down period immediately relaxes you. If you raise your temperature a degree or two with a bath (or hot shower), the steeper drop at bedtime is more likely to put you in a deep sleep.
When you soak in a hot tub, your temperature rises-and afterwards the rapid cool-down period immediately relaxes you. If you raise your temperature a degree or two with a bath (or hot shower), the steeper drop at bedtime is more likely to put you in a deep sleep.
5. Stop over-thinking stuff!
Having an active and creative imagination is a great gift. At night, though, it’s not always so great, especially if it’s keeping you awake. If you have something important on your mind, just write it down! Occupy your mind with something different like, counting sheep, meditation or just read a boring book. You will see that in the morning everything will seem much simpler and less complicated.
Having an active and creative imagination is a great gift. At night, though, it’s not always so great, especially if it’s keeping you awake. If you have something important on your mind, just write it down! Occupy your mind with something different like, counting sheep, meditation or just read a boring book. You will see that in the morning everything will seem much simpler and less complicated.
6. Avoid all computer screens!
All LCD-screens including your laptop, phone or tv have big impact on your brain activity. Try to calm your brain down for at least 30min before you will go to bed, let your body and your eyes know that it’s time to go to sleep!
All LCD-screens including your laptop, phone or tv have big impact on your brain activity. Try to calm your brain down for at least 30min before you will go to bed, let your body and your eyes know that it’s time to go to sleep!
7. Avoid your bedroom!
Avoid your bedroom during the whole day. Do not use it for other purposes than sleep or romantic activities. The goal is to associate the bedroom with sleep. Go to your bedroom only when you’re tired and ready for sleep.
Avoid your bedroom during the whole day. Do not use it for other purposes than sleep or romantic activities. The goal is to associate the bedroom with sleep. Go to your bedroom only when you’re tired and ready for sleep.
8. Lower the room temperature!
Lower the room temperature in your bedroom. The optimal sleep temperature is around 72°F/22°C. When you go to sleep, your set point for body temperature, (the temperature your brain is trying to achieve), goes down. If it’s too hot, the body struggles to achieve this set point. Aslo,make sure your bedroom is well ventilated during the day.
Lower the room temperature in your bedroom. The optimal sleep temperature is around 72°F/22°C. When you go to sleep, your set point for body temperature, (the temperature your brain is trying to achieve), goes down. If it’s too hot, the body struggles to achieve this set point. Aslo,make sure your bedroom is well ventilated during the day.
9. Avoid napping during the day!
Napping during late afternoons can aggravate daytime sleepiness. Also, it tends to interfere with nighttime sleep.It is better to maintain consistent a sleeping time, especially for people who feel sleepy during the day. By doing so, you are setting your body’s biological clock straight, leaving out all irregularities.
Napping during late afternoons can aggravate daytime sleepiness. Also, it tends to interfere with nighttime sleep.It is better to maintain consistent a sleeping time, especially for people who feel sleepy during the day. By doing so, you are setting your body’s biological clock straight, leaving out all irregularities.
10. Regulate your sleep behavior!
Your body’s natural daily rhythms are regulated by structures in the brain. These body clocks help determine when you fall asleep and wake up. Try to go to sleep and wake up at the same time every day (including weekends). This will keep your internal body clock running on right schedule.
Your body’s natural daily rhythms are regulated by structures in the brain. These body clocks help determine when you fall asleep and wake up. Try to go to sleep and wake up at the same time every day (including weekends). This will keep your internal body clock running on right schedule.
11. Use red colored night-lights!
In general your eyes contain 2 sorts of optical receptors: “rods and cones”. Cones are sensitive to a range of wavelengths and are responsible for our daytime vision. Stimulating cones at night will decrease the production of the melatonin, hormone in your brain, which is crucial in the process of falling asleep. Rods, from the other hand, are only responding to black and white images and also to the red light color. Rods are responsible for our night vision and have only a small influence on the production of melatonin.So the bottom line is, that to be able to return to your sleep quickly, you need to use red colored night lights and by doing so, you can protect your circadian rhythm.
In general your eyes contain 2 sorts of optical receptors: “rods and cones”. Cones are sensitive to a range of wavelengths and are responsible for our daytime vision. Stimulating cones at night will decrease the production of the melatonin, hormone in your brain, which is crucial in the process of falling asleep. Rods, from the other hand, are only responding to black and white images and also to the red light color. Rods are responsible for our night vision and have only a small influence on the production of melatonin.So the bottom line is, that to be able to return to your sleep quickly, you need to use red colored night lights and by doing so, you can protect your circadian rhythm.
12. Solve your money problems!The sad truth is that in the most cases, trouble sleeping can be directly related to some financial issues. Financial trouble can lead to stress and so, to many sleepless nights. In the evening hours our brain is trying to process the important information that is gathered during a day and is trying to solve all our problems. This leads to nightmares, despair or even anxiety. For sure, there is no quick and easy solution for this type of problem, however there are some actions you can take to improve your financial health. For example you could start your own internet business, or profit from the success of other people. One good idea is to sign up for an easy online job, like for example: doing simple translator jobs from home.
13. Warm your feet!
Another great tip that will help you to fall asleep fast, is warming up your feet. According to scientific research, warming up your feet, causes vasodilation process (widening of blood vessels) which results in a greater body heat loss. This heat loss, is interpreted by the brain as a signal to fall asleep.
Another great tip that will help you to fall asleep fast, is warming up your feet. According to scientific research, warming up your feet, causes vasodilation process (widening of blood vessels) which results in a greater body heat loss. This heat loss, is interpreted by the brain as a signal to fall asleep.
14. Use progressive muscle relaxation!
Progressive Muscle Relaxation teaches you how to relax your muscles through a two step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. You should use this technique on every part of your body from head to toe. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep.
Progressive Muscle Relaxation teaches you how to relax your muscles through a two step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. You should use this technique on every part of your body from head to toe. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep.
15. Practice yoga!
The following upside-down relaxation yoga exercise will relax your body and mind, but the best part is that you can do this in your bed!
The following upside-down relaxation yoga exercise will relax your body and mind, but the best part is that you can do this in your bed!
- Sit facing a wall (or your headboard) with your butt few inches away from it.
- Lie back and extend your legs up the wall.
- If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
- If it’s not enough, scoot closer.
- Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs
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