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10 Ways to Fall Asleep Faster

Sleep is one of the most important forms of rest for the body. During sleep, various important body processes occur such as:

  1. Increase in the activity of the digestive system
  2. Increased synthesis of growth hormones by the pituitary gland
  3. Increased protein synthesis
  4. Increased formation of muscles and enhancement of the muscle tone
  5. Increased growth of bones
  6. Increased rate of cell repair
  7. Refreshes the mind through dreams
  8. Increased synthesis of various hormones in the body
  9. Restoration of energy levels

Causes of Difficulty Falling Asleep

Falling asleep is not a problem for most people because of the natural body clock or circadian rhythm. It is a fact that after a full day, the body goes into sleep without effort to restore energy. However, certain individuals have difficulty falling asleep due to various reasons including:

  1. Psychological stress. People often think about their problems, debts, difficulties and challenges before sleeping, which constantly stimulate the mind to work. When this happens, the person can have trouble falling asleep because of over stimulation of the mind.
  2. Resetting the body’s natural clock. Certain individuals who work or do certain activities at night have already changed their sleep cycle. For these reasons, the body is already used to not sleeping at night, which makes it difficult to sleep when the opportunity comes.
  3. Certain medical conditions. Insomnia or difficulty falling asleep is caused by various medical conditions such as hyperthyroidism. This disease causes a fast metabolic rate even at night, which makes it difficult for the person to have their body processes slow down during sleep.

Problems falling asleep are collectively known as insomnia. Insomnia has three types: Initial, terminal and intermittent. Initial type of insomnia involves difficulty falling asleep. Terminal insomnia involves early awakening even if the person only had a few hours of sleep. Geriatric clients where they wake up very early at dawn usually experience terminal insomnia. Intermittent insomnia is a condition where there is frequent interruption of sleep usually by only a single, mild stimulus.

Ways to fall Asleep

People who have difficulty falling asleep usually suffer more health consequences that people who are able to fall asleep without difficulty. In order to fall asleep fast, here are the top 10 recommendations that have been proven and used:

how to asleep faster

1. Drink warm milk before going to bed

Milk is an effective drink to promote sleep. It contains tryptophan, which is a precursor for serotonin. Serotonin is an important neurotransmitter in the brain that allows rest since it is an inhibitory neurotransmitter. Milk is very effective when consumed warm because a warm temperature relaxes the muscles. Non-fat milk is the best choice because it lacks fat that will further burden the pancreas to secrete lipase, an enzyme that digests fats, making the body work harder to digest.

2. Avoid stimulating foods at night such as chocolate, coffee, tea and soda

These foods and beverages contain high amounts of caffeine. Caffeine is a potent CNS and cardiac stimulant, which stimulates the brain and increases the heart rate. When taken at night, these prevent the feeling of sleepiness.

3. Exercise during the day, but avoid exercising before bedtime

Exercising is a way of stimulating the body during the day, which helps the body become sleepy at night. However, exercise should not be done at night, as this will increase the epinephrine levels in the body, leaving the body in a restless position due to an adrenaline rush.

4. Peace the mind

Before sleeping, you can read books, do yoga, guided imagery or do deep breathing exercises. These relax the body and distract attention from the things that are bothering you from the day. Just remember not to do these things on the bed because the bed should only be associated with sleep, communication with your partner and sex.

5. Have warm showers at night

Warm baths relaxes the muscles and makes you fall asleep fast. Warm baths should be done at most 2 hours before sleeping to help the body and cells relax. Along with warm baths, use essential oils and scents inside the bathroom to add to the soothing atmosphere. One of the most effective calming scents is vanilla and lavender.

6. Turn off the lights when you sleep

Lights normally stimulate the senses and make it difficult for you to sleep. Even if your eyes are closed, light rays can still pass through your eyelids. Stimulation sends signals to the brain, which keeps you awake.

7. Have a comfortable and relaxing mattress

Your bed is a factor in inducing sleep. The mattress should be firm to allow your body to assume different positions without putting strain on your back and muscles. It is also important to keep your beddings and pillows soft to make you more comfortable during sleep.

8. Don’t eat too much at supper

The digestive system is more active at night when the body is resting. Eating too much increases the workload of the digestive system and this makes it difficult to fall asleep. Bulk meals at night may also lead to pancreatitis because it strains the pancreas in producing digestive enzymes at night.

9. Use aromatherapy

Aromatherapy also calms and relaxes one’s senses. This is one of the main reasons why spas are very calming because they use aromatherapy in the spa rooms. Pick soothing scents instead of strong, stimulating ones.

10. Avoid afternoon naps

While afternoon naps allow the body to rest, it makes it difficult to fall asleep again at night because you have already rested once.

Aside from these suggestions, it is important that you only use your bed for sleeping. Having a proper mindset is helpful to make you drowsy when you go to bed. People who associate their bed with other activities such as watching TV, reading books, doing work related tasks and the like have more difficulty falling asleep at night.

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