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How To Fall Asleep Fast
By Jessica Brown, 05 Feb 16:55
It’s 5 am and the sky is painted in brilliant hues of pink, orange and blue. You have yet to fall asleep—work is in four hours. Don’t waste time counting sheep. Here are eight ways to fall asleep fast:
1. A warm bath. The best way to fall asleep fast is to relax and there’s no better way to relax than a warm bath. The warm, sudsy water relaxes the body and the mind while easing the transition between awake and asleep. Other relaxing activities include: deep breathing, yoga, meditation, tai chi, or muscle relaxation techniques.
2. Exercise. Get some exercise every day. It can be vigorous or moderate, however because exercise increases metabolism and raises alertness, you should not exercise within 3 or 4 hours of bedtime.
3. A midnight snack. A heavy meal close to bedtime interferes with sleep but going to bed hungry also makes sleep difficult. A light snack may actually improve sleep. Try a few crackers with a spoonful of peanut butter or a glass of milk with a piece of fruit.
4. Wear earplugs. If you can’t minimize noise in the house, block noise with comfortable earplugs.
5. Have sex. Reserve the bedroom for sleeping and sexual activity. Sexuality activity relaxes the body allowing you to sleep better when you do fall asleep. Avoid watching television or using other electronics in bed. To associate the bedroom with sleep, all electronics, such as laptops and cell phones, should be kept out of the bedroom.
6. Leave the room. If you toss and turn, don’t lie in bed until you fall asleep. By staying in bed, you are associating the bed with sleeplessness. You need to establish the bed as a place for sleep, so instead go to another room and relax until you are sleepy.
7. Maintain a routine. Always go to sleep at the same time each night and awake at the same time each morning to establish a routine. Changing your sleep schedule dramatically during the weekend can lead to a shift in your circadian rhythm, which carries into the following week.
8. Get cozy. Create a healthy sleep environment by making the room inviting and comfortable. Keep the room cool and dark, using an eye mask if you can’t darken the room. Select a comfortable pillow and mattress, finishing your cozy cove with a soft blanket.
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Tags: Sleep