A recent study reveals that almost millions of people in the world face some difficulties to sleep quickly and easily at night without having some sort of medications. Even many people around the world are suffering from lack of sleep especially at night time. Actually, a good sleep is necessary to maintain overall health.
If you are such kind of individual, don’t worry. Many ways are there to sleep fast at night without any medications. The following are the top six ways to sleep quickly.
Top Ways To Sleep Quickly
1. Turn off the Electronic Gadgets:
Obviously, in this modern world we cannot keep ourselves away from the electronic items like cell phones, computer, laptop and Television for an hour. However, using those electronic items at the night time will disturb our sleep.
You may ask what is the connection between electronic gadgets and sleep?
The reason is Melatonin. It is the hormone and it’s production is vary depend on the light exposure. It is somewhat responsible to control our sleep cycle. In daytime, the sunlight suppresses the production of this hormone; while at night the hormone secretion increases.
The light from the electronic gadgets decreases the melatonin production at night and make our bodies to think it is not a time to sleep.
If you have a habit of reading before going to bed try to use the external light source instead of device light source that have a backlight (like ebook readers).
Reading 5-10 minutes in bed helps to make your eye muscles tired and slowly makes you become drowsy.
2. Hear Melodious Music:
Hearing Soft Music at night is the best alternative for sleeping pills. A research proved that hearing music before going to sleep makes you to sleep better. It induce physical changes which includes lowering the respiration and heartbeat rate which in turn helps you to fall asleep at night.
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It is advisable to avoid the loud music and recommend to hear the melodious, ambient, jazz music etc. This is the reason mothers sing lull-labies to their babies to make them sleep.
3. Follow the Right Diet at Night:
You are probably familiar with a proverb – Eat the “Breakfast like a King, Lunch like a Prince and Dinner like a Pauper”.
That is 100% right. During night time you should not take a heavy foods. Because, it will take more time to digest. Also eating before going to bed might lead to indigestion and will affect your sleeping cycle. So, try to finish your dinner before 8.00 P.M.
If you drink a glass of warm milk before going to sleep you will definitely feel drowsy after few minutes. If you don’t like to drink a plain milk then mix some honey into that. For certain people, this strategy won’t work within a few days. You need to follow this at-least 2-weeks, so then your body can adapt itself for this habit.
4. Take a Warm Bath:
Taking a warm bath at night-time helps you to come out from the stress. It relax both your body and the mind. So, take a warm bath before 1 or 2 hour you’re going to sleep.
You may ask how it works?
Taking warm bath increases your body temperature 2-3 degrees at that time and it will drop down gradually. This temperature change over in your body induces you to sleep quickly.
In the warm water, it is advisable to add 2-3 pinch of Epsom salt. It helps to relax your muscles and soothe any aches and pains that may be a reason to stay awake at night.
5. Take a Deep Breath Before Going To Bed:
One of the major reason not to fall asleep at night is anxiety and stress. You may not feel the physical effects of them but subconsciously your mind is still locked in a tense state of over activity.
So, if you do a deep breathing exercise for at-least 10 minutes before going to bed, you are more likely to get a good night sleep. It also helps you to slow down your heart rate.
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Inhale the air through the nose and release the same through the mouth. Try to focus your breath rather than the thoughts going through your mind.
6. Follow the Sleep Cycle Correctly:
Going to the bed at right time is the important thing if you want to sleep quickly. If you are going to the bed at different times, it will lead to irregular sleep patterns.
So, make a schedule and follow that without fail. Follow the same schedule even on the weekends. Try to wake up at the same time everyday. If you maintain the regular sleep pattern you never need alarm clock to wake up in the morning.
Following these tips will certainly help you to go to sleep quickly. If you find other working ways to sleep quickly, do share it with us via comments.