14 Tips to Fall Asleep Faster and Sleep Better

· February 13, 2019
If you can, work only until sundown and relax afterwards. This will train your body to associate the night with rest and stop being so alert.

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. 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 recover our energy (charge the batteries). If we don’t sleep enough, we won’t 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, memory and concentration. And besides, this can result in the onset of diabetes, obesity and a chronic bad attitude.

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If you couldn’t sleep one night, you may be in a bad mood, but the serious problem lies on people who never receive a good night’s sleep. To avoid this, try to use the following tips.

Woman sleeping

Establish a routine for sleeping

Thus the body will know when to sleep and when to be awake. You will know when it’s time to relax and eliminate stress. Try to always go to bed at the same time and wake up at the same time (even on the weekends). In this way, your body will be balanced and you’ll fall asleep faster.

Keep a journal

This will help you release stress hormones and reduce alertness or sadness. It’s not necessary to follow a specific order for your thoughts. You can write down whatever troubles or worries you. This will prevent you from staying awake all night thinking about a solution to a problem.

Consume more magnesium

Studies show that magnesium is necessary for a good night’s sleep and to fall asleep faster. Try to eat foods such as pumpkin seeds, chard and spinach.

Drink chamomile tea

It’s 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.

Chamomile infusion to fall asleep faster

Exercise more

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, stress and tension relief, muscle toning, an improved lung and heart function, low cholesterol levels, etc.

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Stop working when the sun goes down

Whenever possible, only work until sunset. This will help signal the body that when the night comes, it’s time to rest and sleep. Take advantage of that time to play sports, read, play with your children, etc.

Take a nap

Contrary to popular belief, resting during the day for 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’s 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 don’t get enough sleep, the body will increase production of cortisol, so you will suffer from increased stress and insulin resistance, making you more prone to getting diabetes.

Young woman sleeping

The bedroom, just for sleeping

Reserve the bed for only two activities, sleep and sex. Everything else, do it 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, low noise levels, enough space, comfortable 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.

Elderly woman sleeping

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’s advised to not 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’s 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.

Spiegel, K. (2005). Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00660.2005

Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current Opinion in Clinical Nutrition and Metabolic Care. https://doi.org/10.1097/MCO.0b013e3283479109

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. https://doi.org/PMC3703169