Hey, are you someone who struggles with sleeping?
Or you find it hard to fall asleep lying in bed all day long?
Of course, we all have that friend that falls asleep in 2 seconds, but you keep wondering how this is even possible.
Have you tried sleeping fast naturally using different ways but still ended up spending hours before you could sleep?
What if we told you that there are multiple ways you can utilize to become like your friend who falls asleep in the twinkle of an eye? And that’s what we will be discussing.
Welcome to Thriven Authority and in today’s article, we’ll be addressing some valid tips on how to fall asleep fast.
Just like you, I was also experiencing quite a difficulty sleeping fast. I tried to go to be early but the sleep just wouldn’t come.
Of course, I get to sleep eventually but sadly, that’s only when it’s a few hours to day break. I needed a way to fix this and fortunately, I found a few tips that worked for me.
Wondering what these tips are?
So, keep reading the article and watch our video on this topic below to find out the solution to this problem.
So, let’s begin.
Reading is one of the most popular methods of falling asleep.
We all go through day-to-day activities like surfing, texting, emailing, browsing but it’s rare to find someone reading a book.
Fortunately, reading a book is a way of relaxing the body and mind and helps relieve stress.
According to a study conducted in 2009, that shows that reading for up to 6 minutes reduces stress by 68%, and also great for emptying the mind.
Since, reading can be enjoyable, blending it into a sleeping time routine can help fall asleep quicker.
To sleep faster by reading, you just need to become a late hour reader.
The potential advantages of reading a book are that it helps reduces insomnia, enjoys a good quality sleep, prevents anxiety, and finally helps to fall asleep swiftly.
Caffeine is a sleep inhibitor.
It is a natural stimulant derived from plants like tea leaves and coffee beans.
It helps promote mind and body alertness.
One of the easiest tips to fall asleep fast is to avoid the consumption of caffeine.
It acts as an adenosine receptor antagonist that prevents the flow of sleepiness.
Statistics have proven that about 92% of students have consumed caffeine daily in the past year and also showed that 85% of the US population consumes caffeine daily.
To avoid struggling in bed to sleep, consumption of caffeine must be avoided 4 hours before sleep time or preferably in the late afternoon.
The effects of caffeine can so strong that it takes effects that can last up to 5 hours in the body making it hard to sleep.
When you avoid caffeine consumption, you allow the adenosine to produce graded sleepy effects, a moderated heart rate that leads to stress reduction, helps prevent muscle tremors, and all other cardiovascular diseases.
Mobile phones have always been of greater importance in our day-to-day life and have brought numerous conveniences into our daily tasks allowing us to have unlimited access to information globally.
But also screen usage time has been recorded to be of negative effect on sleep quality.
You shouldn’t be too surprised to hear about nomophobia, the addiction to mobile phone usage.
A study has shown that mobile phone screen usage before bedtime has caused a lot of poor sleep quality and worldwide. The blue light leads to a reduction in the production of the hormone responsible for controlling the sleep-wake cycle leading to arousal during bedtime.
So, to fall asleep easily it is advisable to by all means avoid mobile phones before going to sleep.
Start by attending to all texts and emails in the daytime, this will make the job easier.
Whether you are someone who loves to listen to music or you are not really a music person, then you should consider listening to streams of comforting music if you are the kind that finds it hard to fall asleep.
Music is a great way to easily relieving the body of stress both daytime and bedtime and also improving sleep quality.
The idea of using music as a sleep inducer is a way of clearing the mind, more importantly of anxiety that can keep the body awake.
According to an online survey conducted, 62% of the general population confirmed using music at least once to sleep faster and better.
Well, all you have to do is add your favorite relaxing music to your evening routine, put your body in a well-relaxed mode, and enjoy the music as it carries you to the sleeping realm.
Do keep in mind that to achieve this, tremendously soothing music is preferable for reducing the time it takes to fall asleep especially slow and quiet music.
The best part is that it helps lower the blood pressure, reduces levels of stress hormones, helps facilitate better sleep quality, and also combats against insomnia.
If you still want to join the group of those who fall asleep easily, avoiding screen time and mobile devices is not enough, you have to avoid keeping the light on, ensuring the room is dark and conducive for sleeping.
Research has proven that exposure to lights in the room at night also affects the release of the melatonin hormone that controls the sleep-wake rhythm and cycle and also in 2017, artificial light at night was recognized as a health hazard risk to people who leave the light on during sleeping hours by the World Health Organization.
Most people find it almost impossible to sleep with the lights on, so turn out the light, turn down your window blind and turn off any light sources in your room that might keep you from sleeping faster.
Apart from falling asleep easily, turning out the lights helps the sleep to repair your brain and body, fight against illness and psychological risks, avoid heart diseases and reduce high blood pressure, depression and moodiness.
After trying different methods of sleeping easily that has actually proved to be ineffectual.
Have you ever considered the effect your sleeping position has on your sleeping time?
Then the question comes in, what direction is bad for sleeping, and which position is best for sleeping?
To fall asleep easily many people, depending on different sleeping posture that they believe works for them.
There are a lot of healthy sleeping positions that are recommendable and help to relax the body making it easy to fall asleep.
So, if you find a particular position uncomfortable or hard to get sleepy you can try a different method of sleeping position and see ones that make you sleepy or you can consult your doctor for the best sleeping positions to fall asleep easily.
Creating an irregular sleep pattern can lead to consequences on sleep-wake timing and also disrupt the body’s rhythm cycle which is responsible for controlling when the body is set for sleeping or not.
Changes in sleeping pattern is a common thing we all carry out, but one of its negative effects is struggle to sleep in bed.
Scientists have discovered that irregular sleeping pattern is the major risk to health problems like emotional distress, high blood pressure, mood disorder and there is an increase of up to 27% for every daily sleep pattern fluctuation.
So, creating a consistent sleeping pattern will help you out to sleep faster during bedtime.
So, are you already thinking of picking some of the tips to help you fall asleep faster?
Well, then congratulations!
We are glad our article has helped you.
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