How to Fall Asleep Fast

sleep deprivation symptoms

Getting a good night’s sleep is essential for good health. Even though this is widely understood and neglected, those that value sleep find it difficult and end up with sleep deprivation.

Sleep deprivation can manifest into mood changes, irritability fatigue, issues with focusing, memory and a reduced sex drive.

Contributing factors make it difficult to establish uninterrupted tranquil sleep. Quality sleep results in you awakening content, well rested and full of energy. The contributing issues may be difficult to overcome, however there are strategies you can try to improve your sleep whilst you address the more complex factors such as pre-existing medical issues and medications. These tips on how to sleep through the night can help improve your quality of sleep.

Sleep Schedule

Start here, the first step is to introduce a sleep schedule which is important to get the circadian rhythms, the body’s internal clock used to sleep at a certain time to promote consistent and restorative sleep. Go to bed at the same time and wake up at the same time whether you have to catch up on work or finish cleaning up, stop everything you are doing that is not an emergency and go to bed. Leave what’s unfinished for the next day.

Everyone has worries in life, and this may be the key reason you don’t fall asleep quickly or have a far from ideal sleep. By writing down your worries at a consistent time of the day, prepares your mind and body to expect it to deal with your worries and basically put them aside for the night. This allows your mind to offset your concerns to the next day whilst also allowing you the opportunity to have a positive and constructive approach to dealing with your concerns. Spend a few minutes each day, set an alarm for the same time to write down your concerns, their possible resolutions and gradual steps you can take to improve the underlying issues. Be realistic of the best possible outcomes.

Set the optimal Lighting.

Sleep in darkness, or very dim lighting and avoid blue light. We require darkness to trigger the release of a hormone called melatonin which helps regulate the optimal timing of our sleep. At least an hour before bedtime, stay away from the computer, television and limit phone use. Then dim down as many lights in the house as possible. Try wearing an eye mask or drawing the blackout shades if your situation requires.

best sleep temperature.jpg — Tip 4: Temperature

Set a comfortable room temperature

The ideal room temperature for sleep time should be approximately 65 degrees Fahrenheit / 18 degrees Celsius.

Make your room cool. To initiate sleep and remain sleeping, your body needs to drop its core temperature by about one degree Celsius / two to three degrees Fahrenheit for proper regulation of body temperature

Quiet Sleep

Sleeping in a quiet environment is ideal if quiet is maintained throughout your sleep. If noise is out of your control, try introducing white noise to counter this, for example play consistent sound of rain, forest, peaceful piano etc. The noise of a fan or earplugs are also effective.

Exercise for better sleep

A light exercise earlier in the day has been shown in studies to improve the quality of nocturnal sleep which is attributed to the fact that exercise stimulates the sympathetic nervous system, and thus improve the quality of sleep.

sleep stretching.jpg — Tip 7: Stretching

Stretch For Better Sleep

A similar effect to exercise, stretching can help the body to unwind, de-stress and improve your sleep quality. Stretching before bedtime will improve blood circulation, improve your mood and reduce stress. Following a bath or warm shower, start off with light full body stretches to work your neck, shoulders, upper and lower back. Increase the duration and intensity of your stretching slowly. Light yoga stretches are ideal.

Bath For Better Sleep

Taking a warm to hot bath reduces the body’s core temperature and can induce sleepiness. The heat carries blood to the surface for the heat to radiate from your hands and your feet to release and lower the body’s temperature to initiate quality sleep. Add Epsom Salts or Essential Oils for better effect such as lavender, cedarwood, chamomile and sandalwood.

Breathing

Breathing at a slow, deep and rhythmic pace in and out through the nose that triggers a relaxation response. Breathing exercises will help calm your mind and body to help you fall asleep.

Sit in a comfortable position beside your bed, or lay on your bed with the lights, noise and temperature at optimal levels. Relax your body, imagine the tension leaving your body from the top of your head working your way down your body to the shoulders, arms, hands, chest, stomach, hips, legs, knees and lastly your feet and toes.

Method 1:

Breath through your nose and exhale slowly, building up to 6 seconds inhale and 6 seconds exhale.
Keep this going until you fall asleep

Method 2:

Breath through your nose for 4 seconds
After 4 seconds inhale, hold your breath for 7 seconds
After holding your breath for 7 seconds, exhale for 8 seconds whilst making a whooshing sound with pouted/puckered lips
Repeat this up to four times

magnesium+rich+food.jpg — Tip 10: Magnesium

intake of Magnesium for better sleep

Magnesium plays a role in promoting a deep and restorative sleep by maintaining healthy levels of GABA, a neurotransmitter which supresses the human central nervous system resulting in a more relaxed and a less anxious and tense state to promote better sleep. Make sure to seek practitioner advice on the right amount to take.

coffee and alcohol.jpg — Tip 11: Minimise Alcohol & Caffeine

Avoid alcohol and caffeine for better sleep

Caffeine stimulates you and makes you alert and has a lasting effect effecting REM sleep cycle making you feel un-rested when you awake. Alcohol affects the brain wave and chemical activity in your brain. Drink coffee earlier in the day and stop or reduce your alcohol intake to a moderate level and at least a few hours before bedtime.

Eliminate influences like 3G, 4G, 5G and EMF to help and promote a better night's sleep and speed up cell regeneration for a more invigorated day.

The Somavedic Vedic frequency harmonizing device creates a rejuvenating experience for better sleep, energy, and focus. For further reading click on below:

Sleep restoration is essential for lymphatic drainage. The cerebrospinal fluid that washes in and out of the brain in waves while you sleep aids with the brain's ability to rid itself of metabolic waste. Elevating the feet by 3 to 5 degrees will aid in the washout process. Caution: elevating the ankles above the chest or heart can make acid reflux symptoms worse; instead, raise the head 3 to 5 degrees.

Watch the video version of this article, How To Sleep Better:

Play this music video to prepare your mood and settle your nerves and mind to help you induce a deep sleep: