At some point or other, everyone struggles with how to fall asleep fast. A good night’s sleep is needed in order to function at full potential; therefore, it is quite frustrating to lie in bed tossing and turning. Fortunately, there are some tips and tricks that may help provide restful slumber.
One of the most common causes of insomnia is stress. In today’s fast-paced world, you probably experience tension throughout much of the day. Whether you are dealing with traffic, work, bills, or caring for your children, your body is affected, which may lead to a struggle to fall asleep fast after a rough day.
Dealing With Stress
As you approach the end of the day, try to focus on positive things. Learn to laugh off minor inconveniences, such as a glass of spilled milk or the driver who cut in front of you, and just enjoy your life. Forget about small details or moments when you may have said or done the wrong thing. Instead, tell yourself what you will say or do the next time the situation arises.
If you are dealing with something major, such as job loss, bills, or problems with a loved one, try not to be consumed by the issue. Sometimes it helps to make a list of problems and possible solutions. Seek out someone to talk to. When you lay down to sleep, make every effort to clear your mind and fall asleep fast.
It is important to try to maintain the same schedule every day, as your body prefers routine. This way, once bedtime starts to roll around, you will automatically begin to relax and feel sleepy. Sometimes it helps to have a ritual, such as a leisurely walk with the dog right after supper, followed by some quiet reading, or a warm bath.
When your muscles are tense and your nerves feel frayed, it can be hard to relax. Even before going to bed, take a moment to just breathe. Inhale deeply through your nose, and concentrate on the breath as it pushes against your diaphragm. Exhale slowly through your mouth. Repeat several times, and imagine these breaths as cleansing away the day’s tension.
Roll your shoulders, working out kinks. You may want to use a massager, or take advantage of children or a partner who may be willing to give you a neck massage. Try a warm compress. Concentrate on the total relaxation of the muscles. Once in bed, concentrate on relaxing each part of your body from your toes on up.
Often, the question of how to fall asleep fast can be answered by changing things in your bedroom or changing habits before bed. Your body is told when to sleep by the pineal gland, located in your brain. This gland works by determining the amount of light in the room. In complete darkness, it produces the hormone melatonin, which helps you fall asleep. If there are points of light in the room, the melatonin produced may be an insufficient amount.
The best sleep will occur in a completely dark room. Consider investing in black out shades that will block the glare of street lights, passing cars or moonlight. Remove night lights and cover or move clocks that have luminous readouts.
For the same reason, you should avoid television, computers, or other digital electronics for at least thirty minutes before bed. Let your brain tell your body that it is time to begin winding down. In addition to the negative effects of glowing devices, online posting, responding, or playing a game prevents your muscles from relaxing.
Foods That May Help
A light snack before bed may help you fall asleep fast. Some good food choices are cereal with milk, turkey sandwich, baked sweet potato, banana, dark chocolate, whole grain bread, almonds, or peanut butter. Many of these foods contain tryptophan, which converts into serotonin and melatonin, both of which help the body relax and prepare for sleep. A cup of chamomile tea is a relaxing beverage to sip before bed.
If you have struggled with insomnia for several weeks, or you are so tired that you cannot function during the day, you should seek medical attention. There may be an underlying condition causing these issues, or you may have a chemical imbalance and need to take medication. Even so, these suggestions of how to fall asleep fast should be implemented in order to have the best night’s sleep possible.