The importance of sound sleep is difficult to ignore, as it always helps in ensuring the proper functioning of the body and brain. Good sleep is also a proven solution for feeling energetic and enjoyable throughout the day. It is common for people to fall asleep when they are tired after a day’s hard work.
On the other hand, many people have experienced difficulties in falling asleep, thereby leading to complications in health. Some of the noticeable adverse effects of poor sleep appear in memory, learning, different biological functions, mood and emotions. Therefore, you should take note of the various measures which could help you to fall asleep faster as outlined in the following discussion.
Cooler Temperatures Help In Sleeping Faster
If you are wondering how to fall asleep more quickly, then pay attention to the heat. The more refreshing atmosphere in the rooms will make you fall asleep. Isn’t it true?
It happens because the core temperature of your body decreases when you fall asleep. In the presence of warm temperatures, our body is unable to achieve the state of sleep. Therefore, it is advisable to bring the temperature of the room to somewhere between 15 to 23 degree Celsius. You could also opt for a warm shower before sleeping to allow your body to cool afterwards that sends a signal to the brain for going to sleep.
Practice The “4-7-8” Method
Another prolific solution on how to fall asleep is the “4-7-8” method that primarily uses breathing as a tool for relaxation. The breathing pattern in this method helps relax the nervous system and is considered an excellent remedy for stress and anxiety. The technique is quite easy, and you can follow these steps to use the “4-7-8” method to fall asleep quickly.
“4-7-8” Method Works Effectively
- Position the tip of the tongue at the back of the upper front teeth
- Exhale through your mouth thoroughly with a loud sound
- Inhale through your nose while closing your mouth. Count to four in your mind.
- Hold your breath now and count to seven in your mind.
- Exhale entirely while mentally counting to eight.
Now, repeat the above steps for almost three to four times, and you can find yourself relaxed and falling asleep quickly!
Make And Stick To A Regular Schedule
A schedule could have been the answer you were looking till now for how to fall asleep quickly. Our body has an internal clock that prompts our body to fall asleep or stay alert at different times of the day. This clock is known as the circadian rhythm, and it functions well when everything is running on schedule. Therefore, if you go to bed and wake up at similar timings every day, then the circadian rhythm will align with the same and enable sleep according to the regular schedule.
Take The Help Of Yoga, Mindfulness And Meditation
Majority of people experiencing issues with how to fall asleep quickly are generally troubled by stress. Therefore, it is essential to calm the mind and body so that you can easily fall asleep without any medication or external assistance.
The essential tools that can help you in reducing stress and relaxing the mind are yoga, mindfulness and meditation. Yoga can help in learning breathing patterns that release the tensions and anxiety we have while meditation can help the brain to accomplish the state of sleep quickly. Now, this surely seems like the perfect recipe for a fulfilling sleep, isn’t it?