According to statistics, sleep deprivation increases the chance of becoming overweight by almost 30 percent, yet almost one-third of the population suffers from decreased or inadequate levels of sleep. You can combat these types of negative effects by learning how to fall asleep fast and get more rest.
Although there are many medical and other issues that impact sleep quality, for many individuals simply choosing to go to bed at an earlier hour can help increase the amount of rest received.
The problem many people have is learning how to fall asleep fast. They lay awake, toss and turn, or consider the problems of the day. Here are some tips for entering dreamland as soon as possible.
1. Enter an Evening Fasting Time
Usually, the body has a harder time falling into quick rest after a normal meal. There are exceptions to this, of course. Many people become drowsy after over-indulging and those with certain medical issues, like diabetes, may react to food intake in different manners. For most, avoiding food in the two hours before bedtime is a good idea.
If you do eat close to bed time, then avoid foods with caffeine or sugar. You should also avoid starches and other items that can give a quick rush of energy, as they may make it difficult to fall asleep later.
2. Avoid Taking Things to Bed
If you like to round out your evening checking social media or email, keep your laptop out of bed. The light from laptop screens provides a mental stimulant that can keep you from feeling tired. The same goes for e-readers and cell phones. When possible, keep these in another room so that you can step away from them at bedtime.
If you are an avid reader, you shouldn’t take a book to bed with you. Set a time for your evening reading and enjoy the story for 20 to 30 minutes. Taking the story to bed with you can result in an unplanned late-night reading marathon without you even realizing it.
3. Wake Up on Time
Oversleeping can mean you won’t be tired come bedtime. Get up when the alarm goes off, no matter how tired you are or how little sleep you had. Push through the day and you will welcome bedtime, falling asleep with ease. If you can keep up a habit of waking on time, you will find your body develops a rhythm and you may have less trouble falling asleep quickly.
4. Avoid Toss and Turn Syndrome
If you have a hard time falling asleep one evening, then get out of bed. Forcing yourself to remain in bed will associate the bed with things other than sleep and will make you feel bad about wasted time. Go into another room and do something else until you feel tired. Put the dishes away, fold some laundry, or read a book.
5. Drink a Warm Beverage
A warm, non-caffeinated beverage can help relax the body from the inside out. Try your favorite tea or opt for a chamomile variety. Try sweetening with a small amount of honey rather than sugar.
6. Take a Warm Bath or Shower
Heat can relax your muscles and remove tension, making it easier for your body to prepare for rest. Take a soothing shower or bath just before bed, but avoid invigorating soaps and shampoos. Forgo mint and citrus varieties and opt for lavender or other soothing herbal qualities.
7. Invest in Bedding
If your mattress, sheets or blankets offer discomfort, it will be harder for you to fall asleep. Invest in a mattress that meets your own personal comfort requirements. Purchase high-quality sheets and blankets that keep you comfortably warm without weighing down on you. Make sure you wash the bedding regularly to keep scents or allergens from impacting sleep.
8. Dress for Rest
Wear whatever makes you most comfortable when sleeping. Snug clothing can restrict circulation, but items that are too loose can tangle or form lumps under your body. Experiment to find the right type of sleep wear for yourself.
How do you fall asleep?