Trouble in sleeping (like falling asleep or falling back to sleep etc.) is quite a common phenomenon among people in this fast moving society. Some kind of stress or anxiety can contribute a lot in providing you a disturbed sleep pattern.
Following is a list of some helpful strategies to can assist you in falling asleep fast:
Optimal temperatures:
Try to stay cool in order to enjoy a better sleep. 65 to 70 degree Fahrenheit is considered to be the ideal temperature range for your sleep.
Proper snacks:
Toast with peanut butter is smooth and easy to digest.Try some non complicated carbohydrate along with a tryptophan rich protein topping. It will help you to fall asleep.
Banana is very useful for relaxing your muscles. You can try this potassium & magnesium rich food.
Rooibos tea: This caffeine free appeases drink is also considered to be a very helpful option.
Lighting setups:
Make sure you turn down your overhead lights almost an hour before your bedtime. You can also install a nightly contraption or attach a feature of dimmed lighting for a more useful outcome. According to a sleep specialist, softening your overhead lights & installing the appropriate shades assists your body in manufacturing greater quantities of melatonin, which encourages sleepiness.
Comfortable Clothing & eye mask:
Make sure you are wearing loose fitted, comfortable outfit when you are going to sleep. Feeling comfortable is also necessary for making you fall asleep. While choosing an eye mask try to get something light in weight, which can block the light completely.
Sleep Schedule:
Try to regularize your sleep schedule. It will help you to fall asleep better. It will help your body clock to adjust. If you have started this religiously then don’t even think about breaking this schedule during weekends.
Myth Busted :
Counting your way to sleep is not a fun idea. It does not give you the proper results. Recently an interesting study was conducted. In that study a group of insomniacs was told to imagine a nice serene scene like a nice vacation spot. Another group was told to do a count of certain things or start counting from a number. It was observed that those who were asked to imagine a nice scene or a place fell asleep much quicker than those who were counting. So the moral of the story is that counting won’t get you anywhere in your quest for sleep.
Pre bedtime rituals:
- Reading a fiction while going to bed is a great way of easing your mind and blocking all sorts of negative thoughts clogging your mind and will ease the process of falling asleep. Many important historical figures like Kennedy have endorsed this idea.
- Putting on a sleep shield screen on your tablet display can work wonders. It will tone down the glow and help you in falling asleep.
- Some calming influences: According to Clinical psychologist endorphin is known for its calming effects, which is highly required for falling asleep easily. Sex is one of the options for releasing endorphins & can make you feel relaxed.
- Playing games or texting: These kind of activities can make you stressful. Continuous noise compels you to stay awake.
- Experts believe that watching television causes one of the major disturbances in falling asleep. Watching an exciting movie can do some severe damages.
- When you like to fall asleep, try to keep your distance from your office work. Your anxiety for checking emails or replying to them can ruin our sleep process.
