5 Scientifically backed Simple and Easy Tricks to help you Fall Asleep Faster
A lifestyle that gives you a good night's sleep of 6-8 Hours is the best medicine you can have these days. Nothing else heals the body than a good night's sleep.
For a good night's sleep, here’s our share for you. We have discussed scientifically-backed easy-to-follow tricks that will help you fall asleep faster at night. We hope you will consider them.
1.Quality of Mattresses and Pillows:
Do you know you can fall asleep faster if you have the right mattresses and pillows?
A good mattress and a good pillow support good sleep. It supports your body to relax and fall asleep faster and comfortable.
There are different types of sleepers like the ones who sleep on their back, on their stomach, sideways, and in a curled-up position. I am pretty sure we all have any one of the above sleeping position. We can choose mattresses based on sleeping positions too.
For instance, those who sleep on their backs will prefer little firmness instead of too soft. Those who sleep sideways will need a soft mattress and an aligning pillow. Irrespective of sleep positions, you need a good mattress and a good pillow to make sure you get a comfortable sleep.
Try investing in a quality mattress and pillow.
You have different types of mattresses like a firm, soft, snug-fit, special designs for leg-pain, back-pain, and neck-pain, etc. Pick mattresses that give you comfort while sleeping with the back or sideways.
2. Better Sleep Positions will help you fall asleep easily:
In what position do you sleep? Have you noticed it?
Do you sleep on your back or sideways (left/right) or on your stomach or in a fetal position?
If the answer is either back or Sideways, it is good. Falling asleep faster can become easy because your body can relax easily in these positions.
But, if you have the habit of sleeping on your stomach or in a fetal position, you have to start changing it. These positions offer more uneasiness to you.
Maintaining a good sleeping position is a scientifically-backed tip to help you fall asleep faster.
Here are good sleep positions ideas for you:
➤ If you like to sleep sideways, then sleep on your left side. It is a preferred sleeping position that gives comfort to your body and helps you fall asleep quickly.
➤If you like to sleep in a curled-up, fetal-like position, you have to make it as free and comfortable as possible. Don’t coil too tight. Make sure your curled-up posture is comfortable, airy, and allows free-breathing to fall asleep easily.
➤If you sleep upside down by lying on the stomach, kindly change the habit. It is the least preferred position according to sleep researchers. This position adds unnecessary strain to muscles and organs in the body. Your breathing flow is made uneasy here.
➤Bring the habit of sleeping on your back. It is always good. It gives you the chance to relax from head to toe. You can spread your legs and arms freely. Make sure you are loose, comfortable, and not too stiff.
Relaxation, comfort, and to fall asleep faster is the base for good sleeping.
Make sure you prefer sideways and on the back. If you are sleeping position in a curled-up, and on stomach position, change it slowly.
3. Achieve 90% darkness in the Bedroom:
An easy tip to fall asleep faster is to bring your bedroom to nice darkness. Make your bedroom go nicely dark.
There should be no artificial lights from your laptops, tablets, smartphones, and other gadgets. Make your bedroom a gadget-free zone. Leave everything in the study room. Or, if you are putting it in the bedroom make sure you put them in a drawer and close so no light comes.
The idea here is to hide even a small trace of blinking lights from any digital gadgets in your bedroom. This will help you become sleep-ready and fall asleep sooner.
Next, get rid of noises as you get rid of the lights. Noises from AC, fans, or other gadgets will hinder the sleep.
You can wear eye-masks to get complete darkness if your room can’t achieve the total darkness.
Dr. Jade Wu of Duke University is a renowned circadian and sleep researcher. Jade says we have to set our bedroom to total darkness like a cave. This dark setup becomes a natural signal to the brain to automatically slide into a ‘This is the bedtime’ mode. Our brain develops a reflex to relax and sleep when there is a dark bedroom setup. Eventually, falling asleep faster becomes easy now.
4. Do you nap in the Day time?
If so, it’s good.
A short nap of 20-30 minutes will help you re-energize and refresh. That too, when you take a short nap between 1.45 PM – 3 PM, you are doing it right.
An extended nap time of over 45 minutes will affect your nighttime sleep. It becomes difficult for you to fall asleep quicker in the night as soon as you hit the bed.
If you nap during day time make sure you keep it short within the right time.
If you are wondering why you couldn’t sleep fast at night, your extended nap can be a reason.
5. Follow these 10 Lifestyle Routines:
Your lifestyle routines play a significant role in making you fall asleep faster and easier. Do you know how? The way you start your day, what you do in the day, and how you end your day matters.
If your day is filled with tensions, stress, unhealthy food, then your goodnight sleep is going to go away.
If you try to add happy activities like taking healthy foods, a snack break with friends, a call to your loved ones, etc. you can make the best out of a bad day.
“The positive you go to bed, the easier it becomes for you to fall asleep quicker.”
Prepare yourself with simple routines to fall asleep quicker like:
✪ Don’t wear tight clothes to sleep in. Wear comfortable clothes for good sleep at night.
✪ Strong fragrances from room sprays, insect repellents, personal perfumes, aromatherapy, etc. will alert your brain instead of putting it in a calm state. For some people, this could be the reason behind all the tossing and turning in the night.
✪ If you like a little bit of fragrance for calmness, go for lavender or other mild ones.
✪ Maintain a gap of at least half an hour between your dinner and night sleep. Hitting the bed as soon as finishing your dinner affects your sleep significantly.
✪ Don’t take a heavy dinner. If you do so, take it before 8 PM. After the dinner, have a slow walk for 10-15 minutes. Relax. Then go to sleep. This is a scientifically-backed easy tip to fall asleep faster.
✪ No processed beverages, sugars, caffeine, alcohol, and other items for dinner.
✪ Healthy food like banana, warm milk with cardamom, black pepper, saffron strands, and turmeric at night induces good sleep faster.
✪ Read a book at bedtime. You can try journaling to relax entirely. Listen to mild instrumentals, jazzy music. It all helps your brain to slide into a bedtime mode.
✪ Let your bedroom be cool. Not stuffy. Not hot. And, let it be clean. The clean bedroom supports a relaxed mindset to fall asleep.
Takeaway:
These are 5 scientifically-backed simple and easy tricks to fall asleep faster for you. These easy tips will not give you a hard time adapting. They can make a difference in bringing a quick good night's sleep.
VAISHALI S
5 Scientifically backed Simple and Easy Tricks to help you Fall Asleep Faster
A lifestyle that gives you a good night's sleep of 6-8 Hours is the best medicine you can have these days. Nothing else heals the body than a good night's sleep.
For a good night's sleep, here’s our share for you. We have discussed scientifically-backed easy-to-follow tricks that will help you fall asleep faster at night. We hope you will consider them.
1. Quality of Mattresses and Pillows:
Do you know you can fall asleep faster if you have the right mattresses and pillows?
There are different types of sleepers like the ones who sleep on their back, on their stomach, sideways, and in a curled-up position. I am pretty sure we all have any one of the above sleeping position. We can choose mattresses based on sleeping positions too.
For instance, those who sleep on their backs will prefer little firmness instead of too soft. Those who sleep sideways will need a soft mattress and an aligning pillow. Irrespective of sleep positions, you need a good mattress and a good pillow to make sure you get a comfortable sleep.
Try investing in a quality mattress and pillow.
You have different types of mattresses like a firm, soft, snug-fit, special designs for leg-pain, back-pain, and neck-pain, etc. Pick mattresses that give you comfort while sleeping with the back or sideways.
2. Better Sleep Positions will help you fall asleep easily:
In what position do you sleep? Have you noticed it?
Do you sleep on your back or sideways (left/right) or on your stomach or in a fetal position?
If the answer is either back or Sideways, it is good. Falling asleep faster can become easy because your body can relax easily in these positions.
But, if you have the habit of sleeping on your stomach or in a fetal position, you have to start changing it. These positions offer more uneasiness to you.
Here are good sleep positions ideas for you:
➤ If you like to sleep sideways, then sleep on your left side. It is a preferred sleeping position that gives comfort to your body and helps you fall asleep quickly.
➤ If you like to sleep in a curled-up, fetal-like position, you have to make it as free and comfortable as possible. Don’t coil too tight. Make sure your curled-up posture is comfortable, airy, and allows free-breathing to fall asleep easily.
➤ If you sleep upside down by lying on the stomach, kindly change the habit. It is the least preferred position according to sleep researchers. This position adds unnecessary strain to muscles and organs in the body. Your breathing flow is made uneasy here.
➤ Bring the habit of sleeping on your back. It is always good. It gives you the chance to relax from head to toe. You can spread your legs and arms freely. Make sure you are loose, comfortable, and not too stiff.
Make sure you prefer sideways and on the back. If you are sleeping position in a curled-up, and on stomach position, change it slowly.
3. Achieve 90% darkness in the Bedroom:
An easy tip to fall asleep faster is to bring your bedroom to nice darkness. Make your bedroom go nicely dark.
There should be no artificial lights from your laptops, tablets, smartphones, and other gadgets. Make your bedroom a gadget-free zone. Leave everything in the study room. Or, if you are putting it in the bedroom make sure you put them in a drawer and close so no light comes.
Next, get rid of noises as you get rid of the lights. Noises from AC, fans, or other gadgets will hinder the sleep.
You can wear eye-masks to get complete darkness if your room can’t achieve the total darkness.
4. Do you nap in the Day time?
If so, it’s good.
A short nap of 20-30 minutes will help you re-energize and refresh. That too, when you take a short nap between 1.45 PM – 3 PM, you are doing it right.
If you nap during day time make sure you keep it short within the right time.
If you are wondering why you couldn’t sleep fast at night, your extended nap can be a reason.
5. Follow these 10 Lifestyle Routines:
Your lifestyle routines play a significant role in making you fall asleep faster and easier. Do you know how? The way you start your day, what you do in the day, and how you end your day matters.
If your day is filled with tensions, stress, unhealthy food, then your goodnight sleep is going to go away.
If you try to add happy activities like taking healthy foods, a snack break with friends, a call to your loved ones, etc. you can make the best out of a bad day.
Prepare yourself with simple routines to fall asleep quicker like:
✪ Don’t wear tight clothes to sleep in. Wear comfortable clothes for good sleep at night.
✪ Strong fragrances from room sprays, insect repellents, personal perfumes, aromatherapy, etc. will alert your brain instead of putting it in a calm state. For some people, this could be the reason behind all the tossing and turning in the night.
✪ If you like a little bit of fragrance for calmness, go for lavender or other mild ones.
✪ Maintain a gap of at least half an hour between your dinner and night sleep. Hitting the bed as soon as finishing your dinner affects your sleep significantly.
✪ Don’t take a heavy dinner. If you do so, take it before 8 PM. After the dinner, have a slow walk for 10-15 minutes. Relax. Then go to sleep. This is a scientifically-backed easy tip to fall asleep faster.
✪ No processed beverages, sugars, caffeine, alcohol, and other items for dinner.
✪ Healthy food like banana, warm milk with cardamom, black pepper, saffron strands, and turmeric at night induces good sleep faster.
✪ Read a book at bedtime. You can try journaling to relax entirely. Listen to mild instrumentals, jazzy music. It all helps your brain to slide into a bedtime mode.
✪ Let your bedroom be cool. Not stuffy. Not hot. And, let it be clean. The clean bedroom supports a relaxed mindset to fall asleep.
Takeaway:
These are 5 scientifically-backed simple and easy tricks to fall asleep faster for you. These easy tips will not give you a hard time adapting. They can make a difference in bringing a quick good night's sleep.