You go to bed, turn out the light and attempt to fall asleep, closing your eyes and sealing them shut. But it seems that sleep never comes. Hours pass and your nerves are increasing. You don’t want to look at the clock because you know there is very little time until the alarm will sound. If this is a common occurrence in your life, then please read the following article. You will find different tips and ways to fall asleep faster.
Tips to fall asleep faster
A third of our life is spent sleeping. It may seem like a lot, but it really is necessary to rejuvenate energy (charge the batteries). If we do not sleep enough, we will not have the ability to work, study, be in a good mood, be healthy, etc. If you have trouble falling asleep, surely you know it’s not very good to go to the office with dark circles under your eyes. Your productivity will fall to the background as well as your judgment, your memory and your concentration. And besides, this can result in the onset of diabetes, obesity and a chronic bad attitude.
If you could not sleep one night, you may be in a bad mood, but the problem really is with people who never receive a good night’s sleep. To avoid this, try to follow these tips.
Establish a routine for sleeping
Thus the body will know when to sleep and when to be awake. You will know when it is time to relax and eliminate stress. Try to always go to bed at the same time and wake up at the same time (or as close to it even on the weekends). In this way the body does not become unbalanced.
Keep a journal
This will help you release stress hormones and reduce alertness or sadness. It is not necessary to follow a specific order for your thoughts. You can write down whatever troubles or worries you. This will help prevent you from staying awake all night thinking about a solution to a problem, for example.
Consume more magnesium
Studies show that magnesium is necessary for a good night’s sleep and to sleep “like an angel”. Try to eat foods such as pumpkin seeds, chard and spinach.
Drink chamomile tea
It is a soothing and relaxing drink that reduces anxiety. One cup before bed is enough to sleep soundly until the next day. A handful of chamomile in ¼ liter of water is the exact measurement.
If you participate in sports or other physical activity, your body and your mind will be more tired. There will be no excuses for not falling asleep. And it has other advantages such as weight loss, reduces stress, relieves tension, tones muscles, improves lung and heart function, lowers cholesterol, etc.
Stop working when the sun goes down
Whenever possible only work until sunset. This will help signal the body that at nightfall it is time to rest and sleep and not to continue being alert. Take advantage of that time to play sports, to read, to play with your children, etc.
Take a nap
Contrary to popular belief, resting during the day up to 30 minutes (after lunch) ensures better sleep at night. Do not sleep more than half an hour, because after that period you run the risk of falling into the deeper stages of sleep, making you feel dizzy upon waking and just wanting to go back to sleep. The afternoon will become very long.
Sleep at least seven hours straight each night
It is not yet clear how many hours a person needs to sleep each night. Between 6 and 8 is good, but it all depends on your activities and needs. If you do not get enough sleep, the body will increase production of cortisol, so that you will suffer from increased stress. Also you will suffer insulin resistance and be more prone to getting diabetes.
The bedroom, just for sleeping
Reserve the bed for only two activities, sleep and sex. Everything else, in the corresponding environments. Eat in the dining room or in the kitchen, watch TV in the living room, work in the office, etc.
Create a relaxing atmosphere
That means having a good mattress, dark curtains to keep out sunlight, a soft tone in the paint on the walls, good heating or cooling, reduce the noise, share the bed with someone who does not have nightmares (or buy a bigger bed), dress in comfortable bed clothes (pajamas), etc.
Better to have a cold room than a hot one
If you have on too many layers of clothing or the heater is at maximum heat, it will be more difficult to get up in the morning, but high temperatures induce fitful sleep, the body perspires more than usual and it will begin to dehydrate.
Make up any lost sleep
If you came home late on Saturday or if you stayed up until two in the morning studying, the next day you need to recover those hours that you did not sleep, so you will not have a sleep deficit.
Avoid certain foods just before bedtime
Everything that keeps you alert, such as caffeine, soda and fatty foods, you should avoid consuming before going to bed. Actually, it is advised not to drink coffee after 6:00 p.m.
Do not go to bed hungry
But neither should you go to bed with a full stomach because it will backfire. It is best to eat enough at dinner so as not to be hungry and not wake up with stomach pain or feeling anxious to eat anything.