No doubt a good nite sleep is important.
The next day you feel rested, have more energy and look better.
Some people have no problem falling asleep. However, most of us need a little help to fall asleep
Poor sleep can have negative effects on you and lead to bad moods, swings in emotions and decrease your energy and work performance.
Here are 10 simple ways of what to do and what not to do to fall asleep as fast as possible.
1. Certain supplements can help you fall asleep faster.
They have been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity.
Supplements that can help you fall asleep include:
- Magnesium. Magnesium helps activate the neurotransmitters responsible for sleep. Doses of 200–400 mg per day, taken with food, have been shown to improve sleep (61, 62).
- 5 HTP (5-hydroxytryptophan). 5-HTP boosts the production of serotonin, which has been linked to the regulation of sleep. Doses of 300–500 mg per day, taken either once daily or in divided doses, seem to be effective in treating insomnia.
- Melatonin. Melatonin is a hormone naturally produced by the body, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 30 minutes before bed seem to improve sleep quality (65).
- Theanine. Theanine is an amino acid with sedative properties. Although it has not been shown to induce sleep, it could help with relaxation. Doses of 200 mg per day seem to be useful.
- GABA (gamma-aminobutyric acid). GABA is a compound produced in the brain that inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended.
2. Get Comfortable
Put on light comfortable clothing, something that keeps you but still absorbs some of your sweat should you release some. Also, a firm mattress seems to provide the best sleep, cool cotton sheets have proven to be the best material to sleep on. Adjust the type of blanket you use depending on the temperature. Winter time is best suited for down comforters, summer time you want a light blanket that keeps you cool. Also, lower the room temperature in your bedroom by a couple of degrees. This tells your body that it’s time to rest
3. Get on a Schedule
- Many people find that setting a sleep schedule helps them fall asleep easier.
- Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night.
- Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
- 7-9 hours of sleep each night has been shown to be the optimal sleep duration for adults.
- Lastly, give yourself 30 minutes to an hour to wind down in the evening before getting in bed. This allows your body and mind to relax and prepare for sleep (9).
4. Experience Both Daylight and Darkness
- Light can influence your body’s internal clock, which regulates sleep and wakefulness.
- Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake.
- During the day, exposing your body to bright light tells it to stay alert.
- At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep.
- Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.
5. Exercise during the day
Exercising each day will help you sleep better at night. From doing yoga, jogging, training with weights or going for walks will work out your heart when you do it and let you sleep more when you want to. 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.
7. Avoid Falling Asleep in front of the TV
It’s best to separate watching TV and sleeping. Don’t be lazy, when you are tired, get up from the couch and retreat to your bedroom
8. Watch What and When You Eat and Drink
It’s best not to eat anything heavy before you go to bed. A light snack or glass of apple or grape juice is not a bad idea, so you don’t have to go to bed hungry. Avoid caffeine
9. Stop Worrying or Thinking About What You Have To Do
If you find your mind racing, thinking about what you have to to do the next day, get up, write it down, and forget about it. If you are worrying about something, tell yourself, I will not think about this until Friday at 2PM. This little trick will give your mind permission to relax.
10. Use This Simple Affirmation:
Use the following affirmation and repeat it to yourself at least 10 time: I like myself. This will help you fall asleep guaranteed.
The Bottom Line
Using the techniques listed above can help you fall asleep more quickly, while sleeping much better and having more energy the next day.