Best Tips For Sleeping Early: Learning to fall asleep quickly seems difficult. So try these strategies – all you need is your wit and your smartphone. Some nights it’s not easy to fall asleep quickly, and turn around and turn around and remember not to sleep only makes it worse. You probably know the basics of reading a book and turning off your electronics, but if that doesn’t work, what can you do?
It turns out that some unconventional tactics sleep experts have come across that rely on their biology and psychology to induce relaxation. Here are some creative but simple strategies you can try practically anywhere to help you fall asleep faster and sleep better tonight. Of course, these are not a substitute for medical advice, and you should always consult a doctor if you have severe sleep problems. But bookmark this page and try these tips out, and you will be surprised that they can make all the difference between a hard night and sweet dreams.
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8 Best Ways to Fall Asleep Faster
1. Breathe with your mind.
Breathing patterns play a vital role in our autonomic nervous system, which controls heart rate, muscle tension, motivation, and other aspects of relaxation or arousal. So while quick, shallow breaths can make you anxious, deep, slow breaths can be soothing.
One technique you should try is the 4-7-8 method. The process is pretty straightforward too. That is how it’s done:
Throughout the exercise (inhale and exhale), place the tip of the tongue against the comb behind the top teeth.
Breathe out completely through your mouth, making a “hiss”.
4: Now, close the mouth and inhale through the nose until you count to four.
7: Hold your breath seven times.
8: Slowly exhale through your mouth until you count to eight, making the “whoosh” sound as you go (bend your lips if that makes you uncomfortable).
Dr Weil recommends practising the technique in a sitting position with your back straight before trying it while lying down and repeating the cycle four times to start till you practice that.
2. Get a mattress of good firmness.
There is no such entity as “one size fits all” mattress firmness. Depending on the sleeping position, level of activity, body mechanics, age and other factors, different people sleep better with different hardness or softness of a mattress. Therefore, if you want the best of sleep, the best mattress is the one that suits your body type and sleeping style.
3. Go caveman.
Before the advent of smartphones, the nights were dark and cold. And surprisingly, modern science finds cool temperatures and total darkness to be ideal for sleeping. Yet, according to circadian sleep researcher Dr Jade Wu, PhD of Duke University, artificial lighting and light from electronics can disrupt our biological clocks and alter the quality of our sleep.
“By keeping your bedroom away from artificial light and noise, you not only ensure a pleasant and dark sleeping environment, but you also teach your brain that your ‘sleep cave’ is only for sleeping, not for Smartphones. Social media, world events and other things will stimulate our thoughts. It causes your brain to relax when you go to bed automatically. ”
So set up your room like a prehistoric sleeping cave. No TV, laptop, tablet or smartphone should be on when it’s time to sleep. Use blackout glasses or an eye mask if your room cannot reach complete darkness or if you wake up long after sunrise.
Start turning down the lights at least 30 minutes before bed, so your body knows it’s time to go to sleep. Better yet: use darker, warmer bulbs and use apps like f.lux on computers to minimize light effects.
4. Chill out.
Have you ever noticed how a cold office prepares you for a nap? Researchers have found that cooler temperatures help us sleep more soundly and fall asleep faster. In addition, nothing is as dreamy as wrapping yourself in warm blankets in a cold room.
Why It Works Well, as our circadian rhythm approaches sleep, our body temperature naturally drops slightly and stays low for up to a few hours before we wake up normally. An Australian study found that insomniacs have an overall higher body temperature. People with insomnia (difficulty falling asleep) tend to stay warmer later in the evening, which may play a role in their inability to fall asleep. The good news is that you will be able to return to a normal body temperature rhythm and fall asleep faster by setting your body clocks earlier by exposing yourself to bright light in the morning.
Just as some people prefer warmer or cooler during the day, there is no single temperature for ideal sleep, so be open to trial and error. If you want a reference number to fall asleep quickly in five minutes or less, try 65 degrees. It won’t be the only ingredient needed, but it will be a great start! (tips for sleeping early)
Another way to aid this process is to soak in a hot tub for about 30 minutes before bed, which further exacerbates the drop in temperature and potentially increases deep sleep. You can also go sleeping in the buff, as clothing can inhibit your body’s natural temperature equalization process while you are resting.
5. Sleep on hi-tech.
While lights and technology can steal sleep, modern advancements offer sleep benefits as well. For example, high-tech materials and customizable beds can improve comfort and help you fall asleep faster.
The adjustable beds also allow you to change the angle of your torso and legs. It can be especially helpful for people with back pain or swelling, as these adjustments can reduce back fatigue and increase blood flow to improve comfort. Acid reflux also keeps many people awake, and raising your upper body can make a significant difference. (tips for sleeping early)
6. Trick your brain.
Do you know how your stubborn brain turns to you at times when you are trying to do something and do the opposite? It turns out that the principle of paradoxical intention (similar to reverse psychology, without delusion) could also be useful for sleep.
A Scottish study found that clinical application of REM intention (i.e. a separate study also found that high purpose led to poorer sleep quality).
Instead of thinking about falling asleep, tell yourself that you are trying to stay awake for a few minutes. For example, suppose a dark, quiet bedroom is making your mind race. In that case, you can also try listening to an audiobook or podcast at a low volume or imagining relaxing activities in your head to distract from sleep itself. (tips for sleeping early)
7. Daydream with purpose.
For many people who have trouble falling asleep, dark or unwanted thoughts can play a big role. Instead of falling asleep peacefully, your mind delves into the events of the day, the embarrassing moments of years gone by, or tomorrow’s to-do list.
One way to stop the rumination cycle or dispel unwanted thoughts before bed is to practice visualization or imagery, such as daydreaming.
There are some few ways to do this:
- Imagine, visualize and explore a calming scene in your head – it could be a quiet beach, a quiet forest, or anywhere else. Otherwise, imagine doing something positive but repeating yourself, like free throws.
- It might sound trendy, but dreaming about relaxing scenes can really help calm your mind when you focus on them effectively. As you visualize, know that it is normal for your mind to wander. Just bring your attention back to the stage, gently and without judgment. Try out different audio methods and tracks to see what works best for you. Viewing can also be a useful lunch break to keep in mind.
- It also lets you get rid of future and past worries and live in the present, which can sometimes be just what people need to calm down and fall asleep quickly.(tips for sleeping early)
8. Eat carbs at night.
This tip requires planning, but one study found that consuming carbohydrates four hours before bed helped people fall asleep faster and sleep better. Research has focused on simple carbohydrates that are quick and easy to digest. It includes white rice, white bread, pasta, and potatoes (as well as sweet foods). Interestingly, however, a Japanese study only found the sleep benefits of rice and not bread or noodles. So even if you’re trying to minimize carbohydrates, it may be more beneficial for your sleep to have at least one serving with dinner.
It is important to keep dinner simple and in moderate portions so that you don’t become plagued by indigestion later on. Eating carbohydrates four hours before a bed was more effective than an hour before the study, which means planning your dinner plan could be helpful. Spicy foods intake can negatively affect your ability to fall asleep quickly, so keep that in mind too.(tips for sleeping early)
If you’re struggling to sleep regularly, you can also read the basics of good sleep hygiene and prepare your bedroom for success. Better still, see a behavioural sleep medicine specialist if your sleep problem doesn’t seem to be moving despite these lifestyle changes.
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