After a hard day, you might go through all the bedtime rituals like brushing your teeth, putting on pajamas, lying in bed, and turning off the lights, hoping to get some rest, but it’s still likely to fluctuate and shift due to the weather. What is the best way to fall asleep quickly despite feeling sleepy all day with insomnia?
How do I sleep quickly?
Get a schedule
Many people find that setting a sleep schedule helps them fall asleep easier. According to a report by Healthline, getting up and going to bed at the same time each day can help your internal clock maintain a regular schedule.
Avoid naps during the day
To see if naps are affecting your sleep, try eliminating them completely or taking a nap earlier in the day (30 minutes or less).
Watch what you eat
It appears that foods eaten before bed may affect sleep; For example, studies show that meals rich in carbohydrates may affect rest at night.
A review of studies concluded that while a high-carb diet can help you fall asleep faster, that sleep will not be restful sleep. Alternatively, a high-fat meal can promote deeper, more restful sleep.
Listen to relaxing music
Music can greatly improve the quality of sleep.
Use a comfortable mattress and pillow
A comfortable mattress and pillow can have a huge impact on the depth and quality of sleep; It has been proven that the mattress of medium firmness positively affects the quality of sleep and prevents sleep disturbances.
Turn off all electronic devices
Using electronic devices late at night is detrimental to sleep.
Watching TV, playing video games, and using cell phones and social networks can make sleeping difficult.
Reading is a great activity that can help you relax before bed. For children at least, reading before bed appears to increase sleep duration.
However, it is important to understand the difference between reading e-books and traditional paper books.
E-books emit blue light and reduce melatonin secretion. Low levels of melatonin make it difficult to fall asleep and make you feel tired the next day. Therefore, it is recommended to read paper books to relax and improve sleep.
sleep aid drinks
- cherry juice
- chamomile tea
- mint tea
- warm milk
- Almond milk
- Banana and almond juice
To prepare banana and almond juice, mix:
- Fresh or frozen banana
- 1 cup (237 ml) of almond milk
- 1 tablespoon (15 grams) of almond butter
- ½ cup ice (if using fresh bananas)
Foods that help sleep
Dr. Mustafa Ozdogan from Turkey said that insomnia and not getting enough sleep at night can lead to a lack of energy during the day, and if this continues for a long time, a person may suffer from many diseases, if you suffer from sleep problems or feel it. If you are not sleeping well, you can feed him to rule out this problem.
Here are some foods that can help improve sleep quality:
- Turkey meat
- chamomile tea
- Kiwi fruit
- Fatty fish such as salmon
- Milk and dairy products
- the banana
Behavioral and lifestyle changes can help you sleep better in the long run. In some cases, short-term taking of sleeping pills can help you sleep. Doctors recommend taking sleep medications only occasionally or for short periods of time, because they are not the first choice for treating chronic insomnia.
It must be emphasized here: Do not take any insomnia or sleeping pills without consulting your doctor.
The fastest way to sleep
Military way to sleep
- Relax the entire face, including the mouth muscles.
- Drop your shoulders to release the tension and let your hands fall to the side of your body.
- Exhale, and relax your chest.
- Relax your legs, thighs, and calves.
- Imagine a relaxing scene that clears your mind for 10 seconds.
- If that doesn’t work, try saying don’t think over and over for 10 seconds.
- Within 10 seconds, you should fall asleep.
Breathing method 4-7-8
By combining meditation and visualization, this breathing method becomes more effective in practice. If you have a respiratory condition, such as asthma or COPD, consider seeing your doctor before starting, as this may make symptoms worse.
To prepare, place the tip of your tongue on the roof of your mouth behind your front teeth. Always keep your tongue in this area and hold your lips when needed.
How to do the same 4-7-8 carousel:
- As you exhale through your mouth, let your lips separate slightly and click.
- Then close your lips and inhale silently through your nose.
- Count to 4 in your head.
- Then hold your breath for 7 seconds.
- Next, exhale (him) for 8 seconds.
- Avoid over-vigilance at the end of each meeting. Try to do it without thinking.
- Complete this cycle for four full breaths. If you feel relaxed sooner than expected, put your body to sleep.
Fall asleep in a few minutes
In this report, a collection of tips and practices to improve your chances of falling asleep within minutes, and offers a magical way to help you fall asleep within two minutes:
1- lowering the temperature
The temperature of the surrounding environment is one of the most important factors, as it determines not only the ability to sleep, but also the quality of sleep. Generally, covering yourself with a thick blanket or sleeping in a hot room can make it difficult to fall asleep.
Therefore, in order to fall asleep quickly, the body needs to lower the body temperature by about 1.5 ° C, and it is recommended that the average internal temperature should not exceed 18.5 ° C.
2- Take a hot bath
While high temperatures can seriously affect sleep quality, the situation is different in the case of showering.
Generally, when exposed to hot water, the body sends blood to the surface of the skin, turning it red, and then cooling it. Once you leave the bathroom, the dilated blood vessels release internal heat, the body temperature drops, and the body and brain know it’s time to sleep.
3- Hide the clock
The report adds that constantly looking at the clock and counting the lost time you can’t sleep won’t help you sleep, but it can cause you stress.
In fact, keeping time is stress related, so if you can’t sleep, you should ignore looking at the clock, especially because it will only make it worse.
4- Eliminate caffeine and nicotine
It takes the body 4 or 5 hours to eliminate half of the caffeine(s) consumed, and 8 to 10 hours to eliminate about 75% of the caffeine.
And if you drink a lot of coffee during the day, your body still has a lot of caffeine before you go to bed, conversely, it is advised to avoid drinking coffee after 1 pm.
As for smoking, it’s best to quit, but if you can’t quit completely, cut back at night, especially before going to bed. It is also advised to avoid eating in the evening.
5- Doing exercise
The report also noted that exercise and physical activity can help you fall asleep quickly. On the other hand, exercise should be done about 3 hours before bedtime to avoid harmful effects. Also, naps should be avoided.
6- Relax before bed
Attempts to sleep often fail when the mind remains active and constantly thinking. In this regard, relaxing activities before bed, such as reading, are ideal rituals to relax and prepare the body for sleep.
7- Expose him to sunlight during the day and avoid screens before bed
The site adds that everyone knows the dangers of using smart devices before bed. At the same time, if you are having trouble sleeping, it is also important to get at least 30 minutes of sun exposure each day, as the sun helps regulate your biological clock to maintain a proper sleep schedule and wake-up time.
The magical way to sleep in two minutes
The site states that if you don’t get the desired results using all of the above, you’ll need a technique allegedly used by the US Navy that can help you fall asleep in less than two minutes, no matter where you are.
Although the study that found this has not been published, some claim that the technology was tested on fighter pilots who made many mistakes due to stress or anxiety.
In fact, the innovative technology can fall asleep even while seated, with some claiming that after 6 weeks of using the technology, around 96% of pilots were able to fall asleep within two minutes.
In general, this technique is based on complete relaxation of all parts of the body for a short period of time.
At first, you should do some exercises to relax your facial muscles, take a deep breath, close your eyes and focus on your face, then slowly visualize all your muscles, exhaling as you feel your cheeks, tongue, mouth, and jaw relaxing.
Then take a deep breath and relax your chest. Finally, relax your legs, starting at the thighs and working your way down. After hitting the whole body, focus on removing all thoughts from your mind and doing some meditation.
Also, by focusing on your breath, you can imagine yourself lying in a hammock in a quiet place on a spring day. If you can’t control yourself and stop thinking about something, say phrases like don’t think. While this sounds very silly and simple, it produces amazing results.
It is worth noting that this technique must be repeated every night. While it may fail the first night and not produce the desired results, after a few weeks it will help you fall asleep right away. Also, maintaining bed and wake times, even during vacations, is one way to help you fall asleep quickly.
Different installments of sleep
Experts recommend that the amount of sleep varies from person to person and person to person, and according to each person’s age and fitness stage. Consult your doctor for details about how many hours of sleep you need based on your age, health, and needs.
While 5 hours of sleep can meet the needs of people over 65 years of age, children need 17 hours of sleep per day.
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