Sleep plays the important role in maintaining a good health and beauty. Unfortunately, many people find it difficult to fall asleep. According to the National Institutes of Health, about half of U.S adult at the age of more than 60 suffer from insomnia.
Some certain medical conditions cause sleeplessness or sleep deprivation but anxiety is the most common culprit.
Sufferers from sleeplessness feel dizzy and fatigue the following day. They lose their concentration and memory at work. Furthermore, lack of sleep increases the risk of injury and bad mood.
How can we do to improve sleep quality and fall asleep fast? You can have the answer by reading the article bellow.
How to Fall Asleep Easily
Let Your Eyes Open
It sounds strange but it helps reduce excessive sleep anxiety. When you find it difficult to sleep, do not force yourself to close your eyes. Laying in your bed and opening your eyes makes you fall asleep easily and fast and it is called “paradoxical intention”. The harder you put yourself into sleep, the more anxious you feel.
Do Something for 10 Minutes
You lay in your comfortable bed and try to keep your mind relax by opening your eyes for a few minutes; however, you can not sleep. What should you do? It is recommended getting up and doing something for 10 minutes. This tip is also true if you wake up in the night and can not fall asleep again. Do something that uses your head and hands, for example playing a jigsaw puzzle or reading a coloring book. Stay away from the computer, telephone, TV and other digital screens that have the blue light. The blue light results in sleeplessness because it inhibits a sleep-inducing hormone called melatonin.
Cool Your Room
The cool room makes people fall asleep more easily. The biological body clock depends on your internal body temperature. There is a slightly decrease in the body temperature during the sleep. According to the National Sleep Foundation, the ideal bedroom temperature should be between 60 and 67 degrees F. Your bedroom should be comfortable, dark and cool. Darkness increases the production of melatonin that induces sleep.
Keep Your Clock Away from You
Some people place their clocks on the bed or near them without knowing that clock is a culprit of sleeplessness. Checking the time constantly stimulate the nervous system and increase stress. Therefore, when you sleep, you should hide your clock until the morning.
Take a Warm Shower
Taking a warm shower makes your body temperature drop when you step into cooler air. The rapid decrease in the body temperature slows your metabolism, which tells your body the time to sleep. Moreover, showers are very relaxing.
If you want to achieve a deep uninterrupted sleep, you should keep your hands and feet warm. You can place a hot bottle at your feet to widen the blood vessels and increase heat loss. It is recommended wearing socks to keep your feet warm.
Wash Your Face with Cold Water for About 30 Minutes
Rinsing your face with cold water before bedtime can help remove stress and make your calm down. Moreover, cold water also helps lower your blood pressure and heart rate. As a result, it soothes your nervous system and makes you fall asleep fast.
Keep the Lavender Aroma in Your Bedroom
The lavender has a lovely smell and its aroma brings many benefits for health. People often keep the lavender aroma in their bedroom to achieve a deep uninterrupted sleep. The lavender aroma can help reduce your blood pressure and relax your nervous system.
Listen to Music
Listening to classical music is relaxing and it can make you fall asleep more easily and faster. People who listen to classical music on a daily music notice a significant improvement in sleep length and quality. If you suffer from sleeplessness, you should try listening to classical music for at least 45 minutes before bedtime daily for a few weeks and see the difference. Music is also a great natural remedy for depression.
Use Candlelight in the Evening
The blue light from electronic devices such as smartphones tablets may cause difficulty sleep by suppressing the production of melatonin in the body. The blue-light resources in your home such as LED lights and fluorescent light bulbs also have the same effects on the sleep quality. What are useful tips on how to fall asleep fast? It is recommended eating dinner and enjoying a romantic evening by candlelight.
Visualize Your Favorite Place
This tip for sleep is more effective than counting sheep. When you visualize your favorite place in your mind, you may feel happy and calm. It helps distract you from worries and thoughts. As a result, you may feel that you fall asleep faster and achieve a deep uninterrupted sleep.
Massage Your Body
Some people experience difficulty sleeping because of muscle tension. Massage can relieve muscle tension, reduce stress and anxiety, and give you a deep sleep by increasing the blood circulation and boosting the production of a sleep-inducing hormone called melatonin.
I hope that 12 tips on how to fall asleep I introduce in this article can help you. After trying these above tips without any improvements, you should make an appointment with a doctor. Any questions can be left in the comment section bellow the post. The author will answer as soon as possible.