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10 Simple Tips That Help You Fall Asleep Quickly
Do you have trouble falling asleep?
It's not just you! Many people suffer from the same problem of being unable to fall asleep and sleep well. It could occur as a result of sleeping habits, environment, interruptions, or mattress and bedding.
Sleep is a natural process that our bodies use to rejuvenate and heal. While we are sleeping, the brain both stores new information and eliminates waste. Nerve cells join and reorganise, allowing the brain to operate normally. The body regenerates energy, heals cells, and releases hormones and proteins.
However, if you are experiencing difficulty sleeping or falling asleep, you need help to improve your sleeping quality! And we are here to help you.
We've compiled ten tips ranging from eating well to avoiding phone use, from utilising sleep-inducing scents to investing in a better bed and buying best mattress in India. These tips are easy to implement and will help improve slumber quality.
1. Ditch your phone and read a book before bed
We're all guilty of staying up late on our phones with the lights turned off instead of sleeping. Phones, and other devices that generate blue light, hurt our eyes and interrupt naps. The blue lights create an illusion of the day, while the intense light prevents us from falling asleep. Before going to bed, instead of using your phone or computer, read a book. When you read a book, your eyes are not subjected to intense light or blue light emission.
Reading also helps to relax the mind and body and allows us to doze off. If you need further convincing, think of how in your school or college days, whenever you tried studying late, you struggled to stay awake. So yes, reading at night helps you to fall asleep.
2. Calm your mind and thoughts
It may appear tough at times to actively quiet your thoughts or let go of anxiety, tension, and all that happened during the day. It is, nonetheless, vital that you do so. Racing thoughts, worry, and anxiety can send your brain into overdrive as you go through the events of the day. It keeps your brain active and anxious, making it difficult to calm down.
Many options, such as breathing exercises, meditation, or, as previously indicated, reading, can help you let go of your worries. You can also try some things calming activities that work best for you and put them into practice for enhanced slumber.
3. Make your bed clean and comfortable
Your sleeping environment and bedroom have a significant impact on your sleep quality. A clean and neat atmosphere provides a sense of comfort and tranquility, which gradually relaxes you, making it easier to fall asleep. A cluttered and disorganized environment, on the other hand, encourages your brain to be active and prevents it from resting. Sleeping in a clean space is much simpler than sleeping in an untidy one.
Thus, keep your room and bed clean, organised, and well-maintained, prepare your bedroom based on your sleeping habits, needs, and preferences, as well as the weather. Purchase high-quality mattresses and linens to create a comfortable slumber. In the summer, invest in cool linens and pillows, and in the winter, toasty blankets and quilts.
4. Eat healthy and avoid junk food
What, when, and how much you eat all have a direct impact on your health and it is important that you keep your diet in check. Follow a diet that boosts slumber and promotes better health. Make sure your diet consists of nourishing whole foods, such as fruits, vegetables, lean proteins, and whole grains. Opt for nutrient-dense meals rich in vitamins, minerals, and antioxidants. Minimize consumption of processed and sugary junk food that offers little nutritional value. These wholesome food choices help regulate and enhance sleep quality.
For at least three hours before night, avoid carbonated or caffeinated beverages such as coffee, chocolate, and so on. These foods can cause acid reflux and indigestion, as well as upset your blood pressure, blood sugar, and heart rate, resulting in sleeping disturbances and potential health problems.
5. Use calming aromas and scents
Several essential oils have relaxing and sedative effects, including lavender, chamomile, sandalwood, etc. A light aroma is released into the air when these essential oils are used as lighting sticks or in an oil diffuser. These calming scents help promote restful slumber by reducing stress and anxiety. You can incorporate these scents into your bedtime ritual as well. It's vital to remember that certain people may also be allergic to specific fragrances and aromas, so avoid using those essential oils.
6. Drink warm milk
Drinking milk before bedtime helps you to fall asleep quickly. It contains sleep-promoting properties like tryptophan and melatonin. Milk is also a good source of calcium, vitamin B, vitamins A, D, and E, as well as protein. These nutrients are essential for your health, and each one provides a unique benefit, such as calcium, which keeps your bones healthy and strong.
Health specialists recommend drinking milk for better health and sleep. It is ideal to drink warm milk, and if you want to add more benefits or flavour, add one or two pinches of turmeric. Turmeric is high in antioxidants and has soothing and anti-depressant qualities, allowing you to doze off quickly. You can also add some fruits or dry fruits to it for better taste and benefits.
7. Upgrade to a better mattress
It is critical to have a comfy and cozy mattress for sleeping comfortably. A comfortable mattress should give enough back and body support and comfort, as well as pain and pressure relief and promote good posture. And, if your mattress does not provide such, you will have difficulty falling asleep and will spend the night tossing and turning. Rather than attempting to find comfort on an uncomfortable mattress, consider upgrading to a nicer one. But before you start looking, consider what issues you have with your current mattress; is it too hard or too soft, does it transfer motion when you move, or is it simply too old to be comfortable?
Once you've determined the answers to these questions, get a mattress that matches your needs, and is affordable. Check for the appropriate firmness, mattress type, and your requirements. If you can't find the ideal mattress, you may always get a customised mattress online.
8. Take a relaxing walk
A soothing walk might help you sleep better, especially if you do it at the appropriate time and in the correct way. Taking a walk during the day exposes you to natural light, which aids in the regulation of your circadian cycle. This internal clock regulates your sleep-wake cycle, and being exposed to natural light during the day can help you feel more awake and attentive during the day while also promoting better sleep at night.
A gentle walk in the evening can increase blood circulation and produce endorphins, both of which can help relieve stress and anxiety. However, if you plan to take a walk in the evening, try to time it at least a few hours before bedtime. This allows your body to wind down after the physical activity and reduces the risk of it interfering with falling asleep.
9. Have a consistent sleeping schedule
The circadian cycle governs our sleep, determining when we sleep and when we wake up. If you sleep and get up at the same time every day, your circadian cycle will follow suit. For example, if you go to bed at 10 p.m. every night, you will notice that after a few months, you will naturally begin to feel drowsy at that time. A constant and regular schedule helps your body's natural sleep-wake cycle to sync, resulting in better sleep and more vitality when you wake up.
To create a sleeping routine set a fixed bedtime and waking time; figure out when you need to get up each day and subtract 7-9 hours to obtain your optimal bedtime. While it may be tempting to sleep in on weekends, maintaining a consistent schedule on weekends is important for regulating your body clock.
10. Limit nicotine and alcohol
Many people use nicotine, alcohol, or tobacco to help them sleep but it can’t be more untrue. Nicotine is a stimulant that can interfere with your sleep patterns. It can lead to difficulty falling asleep, more frequent awakenings during the night, and overall lighter slumber. Nicotine's stimulating effects can also reduce the amount of rapid eye movement (REM), which is the stage of sleep associated with dreaming and cognitive restoration.
While alcohol is a depressant that can initially make you feel drowsy and help you fall asleep faster, it ultimately disrupts the sleep cycle and reduces sleep quality. It may alter the body's circadian cycles, resulting in disruptions and less time spent in restorative REM sleep. As the alcohol in your system metabolizes, you may also experience nighttime awakening and sleep disruptions.
Parting Words
This brings us to the end of our list of the top 10 tips for getting better sleep every night. You may easily incorporate these changes into your sleep routine and lifestyle, and you will notice a big difference. Reading a book, meditating, relaxing with aromatherapy, etc., activities relax you and help you fall asleep, while regular exercise, a healthy diet, and meditating improve your sleep in the long run.
Your mattress and bedding are also essential factors in your sleeping experience. So, try these ideas and buy mattress online and bedding for a better night's sleep. Check out the mattress range, and if you need assistance picking on a mattress, contact our mattress expert. They will assist you in making the proper choice and will guide you through the purchasing process. After that, simply sit back and relax as we deliver your mattress directly to your door!