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A good night’s sleep is extremely significant for your health and well-being. It not only preps you for the following day but also keeps your bodily functions on track. But, what if your sleep is continuously disturbed every other night? Have you been struggling to keep up with your sleep of late? Here you can find the simple ways to fall asleep fast when you can’t.
1. Adjust Your Sleep Position
Traditionally, it was believed that sleeping on the back gives you a better quality of sleep, but research suggests otherwise. Sleeping on your back can cause your airways to become blocked, sleep apnea, and also episodes of snoring, which may lead to poor quality of sleep. Sleeping on the side is associated with improved and high-quality sleep.
2. Practice Yoga and Meditation
Meditating and practicing yoga can help alleviate symptoms of stress and enable you to sleep better. Yoga helps you relax and reduces the tension accumulated in your body, thereby helping you get a sound sleep. Meditation helps in enhancing melatonin (sleep hormone) levels, thereby assisting your brain in achieving a state in which sleep can be easily attained.
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3. Expose Yourself To Sunlight And Darkness
The regulatory system or circadian rhythm of your body can be influenced by exposure to light, which may affect your sleep cycle. Irregular exposure to light during the day can make it harder for you to stay awake and also make it difficult to fall asleep. On the other hand, darkness (at night) promotes sleep as it boosts the secretion of one of the sleep hormones called melatonin.
4. Get the Room Temperature Right
The temperature of your body tends to change as you fall asleep. Your core temperature might see a decrease while the temperature of your feet and hands increases. Therefore, if your room is warm, it is a good idea to set your air conditioner to a cooler temperature. Taking a warm bath can also cause your body to become cooler later on, hence promoting better sleep.
5. Get on a Schedule
The circadian rhythm is the regulatory system of your body. It acts like an internal clock that cues your body to stay awake during the day and sleep at night. If you start waking up and going to bed at the same time daily, it will help your body adjust to the schedule. This will make it easier for you to fall asleep and wake up at the same time every day.
6. Avoid Napping During The Day
Daytime naps that last for 2 hours or more can affect your night’s sleep. They may also lead to sleep deprivation. Hence, you should opt for a quick nap that lasts no more than 30 minutes.
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7. Avoid Caffeine
Caffeine-containing beverages are consumed widely worldwide. They are often used to stimulate alertness and fight fatigue, especially when you are sleep-deprived. However, regular intake of caffeine can prove to be disastrous for your sleep pattern. Instead, opt for a soothing herbal drink like chamomile tea for a good night’s sleep.
8. Listen to Relaxing Music
Music can always set the mood right, and this is no exception when it comes to your sleep pattern. Listening to relaxing music before bedtime not only improves your quality of sleep but also helps battle sleep disorders like insomnia.
9. Turn Down Your Tech
Switching off all electronic gadgets before bedtime can also do wonders for your sleep. Whether it is your laptop, cell phone, notebook, or laptop, keep them all away when it’s time for bed. This is because the blue light emitted by these devices can interrupt your sleep pattern.
10. Avoid Looking at Your Clock
Do you tend to take a sneak peek at your clock now and then in between sleep? That could be one of the reasons you aren’t able to sleep. The habit of “clock-watching” is common in those battling insomnia. It can also trigger anxiety issues related to sleeplessness.
11. Try Aromatherapy
Aromatherapy is quite useful for sleep-related problems. The aroma of essential oils of lavender and damask rose has sleep-promoting activities. All you have to do is diffuse any of these essential oils in your room before bedtime for a sound sleep. Aromatherapy also helps reduce stress and anxiety, which allows your body to relax.
12. Read a Book
While we are not so sure about adults, kids can definitely benefit from reading before bedtime as it was observed to help with a sound sleep. Also, this tip is in favor of those who read from a book rather than on an electronic gadget.
Try out any one or a combination of the above tips and methods and see what works best in promoting sleep for you. If nothing seems to help despite repeated efforts, consult a doctor to find the underlying cause of your disrupted sleep.
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