This article provides you with some of the best ways to fall asleep faster.
Whether you are struggling with insomnia, have a hard time falling asleep or waking up at night, studies show that most people would like to improve their sleep quality.
The trick is to find the right way for each person. There are many ways to improve your sleep including meditation, aromatherapy and better sleep hygiene.
Here are the most popular methods that can help you fall asleep faster.
Some of them are easy to try, while some require time and dedication in order to get good results.
Meditation is a technique that has been around for thousands of years and has been studied extensively in the past few decades. The practice of meditation is intended to reduce stress and help people focus their attention, both of which can lead to better sleep
One such form of meditation is called mindfulness. This meditation teaches people how to pay close attention to their thoughts and feelings without judging or acting on them, allowing them to relax with any situation that may be bothering them.
Start to sleep with a headwind exercise: take a few deep breaths, relax your body and close your eyes.
If your body feels like nothing more than a lump of clay, try purifying your mind for 10 seconds. While your whole body relaxes during this time, you will purify your mind. When you relax your body, it will take longer for you to fall into a deep sleep and switch off your brain.
2. Keep your bedroom dark
The most important factor in falling asleep is the mind calming. Meditation experts have found that your mind wanders around during relaxation techniques, so don't worry if that happens to you.
If a dark, quiet bedroom lets your mind run amok, you can try listening to audiobooks or podcasts at low volume, or visualizing relaxing activities that distract your mind from sleep itself.
PS: This is my favourite technique that always works for me.
3. Maintain a cool room
The bedroom temperature is a bit of a Goldilocks situation: Both a room that is too hot and a room that is too chilly might disrupt your sleep. Aim for a temperature of 60 to 67 degrees Fahrenheit.
4. Exercise on a regular basis
Regular, strenuous exercisers reported receiving the best sleep in the National Sleep Foundation's 2013 Sleep In America study. The best part is that it actually works.
5. Relax in a hot bath
A warm bath somewhat boosts your body temperature. Then, when you exit, you'll swiftly cool down, simulating the brain's natural dip in body temperature as it prepares the body for sleep. A warm bath before bedtime appears to help people not only fall asleep faster, but also sleep better.
6. Using Incense Sticks
Lavender Organic Incense Stick is a natural air freshener that also improves sleep quality. Lavender's pleasant, floral aroma is ideal for relieving tension and relaxing your body and mind. Aromatherapy, home scent, meditation, and yoga are all prominent uses for lavender.
7. Give up smoking
Nicotine, like caffeine, is a stimulant that may keep you awake at night. According to a 2008 study, smokers are four times more likely than nonsmokers to report feeling weary when they wake up. As if you needed yet another reason to quit smoking.