These 5 Bedtime Habits Can Make You Asleep Fast

Who does not love a deep, long, good night’s sleep. Getting a good sleep is important for our overall health and wellbeing as it is the time when our body gets to repair itself. We surely do and we guess you too. Often we compromise this much needed and beloved sleep by ruining our sleep cycle to binge watch our favourite shows. Not just messed up sleep cycles but some people find it difficult to fall asleep at night where the others might take a couple of minutes to do so. This inability to fall asleep quickly could either be due to insomnia or can be caused due to a lot of stress. If you are someone who finds it difficult to fall asleep fast and needs to change several positions before sleeping then this article is definitely for you. Read along to know about 5 effective remedies that will help you to fall asleep fast.

Effective Ways To Fall Asleep Fast

Lying in your bed for hours and not being able to sleep can make you anxious at times. Where this problem can be a little annoying it can also affect your overall health and can become an underlying cause for many health issues. Follow these simple yet effective ways that will help you sleep like a baby.

#1. Become Tech- NO- Savvy

In today’s age of the internet when each and everything takes place online and even your workplace has solely shifted into your mobile and laptops, saying no to these gadgets can be really hard. No matter how hard it is, doing so is really important to get a sound sleep. Looking at that screen before sleeping can have a negative impact on your sleep quality. The blue light that emits from these tech gadgets can impact your eyes and the sleep quality as well. This blue light emitting from your tech gadgets suppresses the levels of melatonin hormones that are responsible for impacting your sleep cycle. 

Try to keep your phone at a distance at least half an hour before sleeping. If even this is not feasible then at least try to turn the screen and indulge into activities like listening music or a nice podcast so that the blue light emitting from the device is not impacting you.

Where the blue light emitting from the device is not the only issue, these tech devices also keep your mind psychologically engaged. Checking up your phone to read the emails or looking for the messages from your friends engages your brain and stimulates it due to which you become more active and awake. The habit of keeping yourself active in order to be constantly available and respond quickly is even worse. Falling asleep should be a happy, relaxing and peaceful experience which should not be affected by the use of these tech devices. 

#2. The military Methods

Well if you found the first way a little difficult to follow then we have something more in this magical box for you. Military method is an effective and easy way to fall asleep. This technique focuses on a person’s breathing, muscle relaxation and mental visualisation. The military method helps by calming your mind and relaxing your tensed body muscles, which gives your body a feeling of relaxation and helps to concentrate on your breath. Here is how you can follow the military method in order to sleep quickly.

Also Read: The Pillow Guide: Here’s How You Can Choose A Perfect Pillow According To Your Body Type And Sleeping Posture.

• Lay down on your bed by relaxing your whole body.
• Start with your face and tense those muscles and then allow them to loosen up naturally.
• While doing so, take some deep and calming breaths.
• Repeat this procedure until your body feels calm and relaxed.
• Clear out your mind and push all your thoughts away for a while.
• Now think about a scenario where you are lying on a small boat in a calm and peaceful lake.
• Visualize this scenario to calm your mind and let your body relax.

#3. A warm Shower

There is no better way to end your hectic day than getting a relaxing warm water bath. Warm water is known to relax your muscle tension. By taking a showe at least 90 minutes before going to bed, one would feel clean and will get enough time to completely dry themselves. Doing so also helps in changing the temperature of your core so that you go to sleep with a lower body temperature. This drop in temperature works as a signal for the body that it is time to sleep.

The best way to do so is to soak yourself into a tub of hot water with some essential oil and relax there for about 20 minutes. Make sure that you are taking this time to relax your body and mind and hence free your mind from all the worries and maintain a distance from your tech gadgets.

#4. Meditation

Also Read: Vipassana: Here's How You Can Achieve Mental Peace Through Meditation

If you think that the sole purpose of meditation is to awaken your spiritual senses then here is an eye opener for you. Meditation is an ancient practice that has been practiced in different parts of the world for years. A practice that would not just help you to increase your sleep quality but will increase the quality of your life as well. It helps you to manage stress, reduce negative emotions, increases the sense of self awareness, increases tolerance power, makes you more patient and creative and helps to ease anxiety. Take some time to meditate before going to bed in order to release the stress and focus on the present. Follow these simple steps to ease your mind and meditate before bed time to get better sleep.

• Sit on your bed in a comfortable position.
• Close your eyes and start taking slow and deep breaths.
• Concentrate upon your breathing pattern with a clear and calm mind.
• Ensure that your mind is clear and no thoughts are rushing in.
• Initially do this for five minutes and then gradually increase the time.

#5. Progressive Muscle Relaxation

As the name suggests, this technique helps to relax your tensed body muscles and makes you concentrate upon different areas of your body and puts you in a relaxed state. It works by creating tension in different muscle groups of your body and then allows them to relax. Follow these simple steps to practice the progressive muscle relaxation technique in order to fall asleep fast.

• Start by raising your eyebrows and tightening your forehead muscles. 
• After a couple of seconds allow them to relax and release the tension from the temples of your forehead.
• Shit your eyes by squeezing them tight and then allow them to relax.
• Moving on totose lips, smile wide so that you feel tension in your cheeks and the jawline.
• After a couple of seconds stop smiling and relax.
• Repeat this process with your shoulders, arms, legs and feet.