Good sleep is incredibly important. It helps you feel good and makes your body and brain function properly. Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions. Here are a few simple ways to fall asleep as fast as possible.
Listening the music while sleeping
Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders like insomnia.
A study of 24 young adults demonstrated that sedative music promoted deeper sleep.
Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a great tool for better sleep.
Another study revealed that 25 participants had a more restful and deeper sleep when they were exposed to soothing music for 45 minutes at bedtime, compared to those not listening to music.
Lastly, if relaxing music is not available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep.
Eating early dinner
It seems that the food you eat before bed may affect your cycles. For example, research has shown that high-carb meals may be detrimental to a good night’s rest.
A review of studies concluded that even though a high-carb diet can get you to fall asleep faster, it will not be restful. Instead, high-fat meals could promote a deeper and more restful slumber.
In fact, several studies agree that a high-carb/low-fat diet significantly decreased the quality of sleep compared to a low-carb/high-fat diet with the same amount of calories for both diets.
If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so you have enough time to digest it.
Staying away from social media and electronics as it can pressure the eyes
Watching TV, playing video games, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep.
It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
Walking 10-15 minutes before going to bed
Physical activity is often considered beneficial to healthy sleep.
Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.
However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
Therefore, moderate-to-vigorous exercise in the morning could significantly improve the quality and quantity of your sleep.