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5 Ways to Sleep Better and Faster Every Day

Updated on May 12, 2020
talesofvikram profile image

Vikram Brahma has over a decade of corporate working experience. By profession, he is an Online Digital Entrepreneur, Blogger and Writer.

Introduction

Currently, due to the spread of coronavirus and lockdown, we are facing many problems. No one can say that my problems are bigger than someone else problems. People are facing issues related to food and financial crisis.

Apart from these many people are facing issues related to proper sleep. People are just trying to sleep but they are not getting the right results. So, this is affecting their daily output.

In this article, I am going to share some of the methods which will help us to sleep better and faster. So, let’s understand what are those.

How to sleep better and faster
How to sleep better and faster

Body Temperature Matters

You might have observed during winter when we cover ourself through blanket we can sleep properly. In the same way during summer, when the weather is too hot we cannot sleep properly at night. Have you ever thought why such thing happens?


Well, that’s where the importance of body temperature matters. Many people are not aware of this fact. But this is one condition which must be fulfilled if you want to sleep better. And that’s why at night during hot weather many people like to take a shower and then they try to sleep.

In simple words, whether it is summer or winter season our body demands some particular body temperature. Unless and until we will not fulfil that criteria of body temperature we will have issue with our sleep.

Physical Exercise

Before the lockdown, many people use to visit the gym or go out for walking, jogging etc and use to do lots of exercise plus physical activity. Whether it is summer or winter season, physical exercise still matters in both the cases. It has been observed those people who do physical exercise can sleep better.


Now, what if you have to sit for long hours due to the nature of your work. Then in this case also it has been suggested to do exercise for at least 30 minutes. You can do skipping, jogging, lightweight training or whatever but do some form of physical exercise. When you will do physical exercise you will get tired and this will help to sleep easily. Please remember here physical exercise is apart from our regular day to day work.

Bed At Right Time

As per research, it has been observed that between 10 pm to 2 am most beneficial hormones come out of our body. Not only beneficial hormones come out but the brain also do recovery and recharge itself. And this will help us to reduce our tension and depression. Sleeping during these hours are also known as regenerative sleep.

If your body will lack sleep during this time then the next morning you will feel tired and laziness despite sleeping for long hours. Therefore it is very important to sleep during at the right time. Plus, it has been observed those who sleep at 10 pm and wake up by 5 am stay productive for the whole day.

Complete Blacked Out

You will be surprised to know that during sleep colour black is needed not only for eyes but for skin too. You see when we sleep we close our eyes but as soon as someone switch on the light we try to open our eyes.

This happens because our skin gives signals to our brain and brain give command to eyes to open. Actually our skin has something which is known as sensory receptors. So, always try to have as much as darkness during sleep at night.

But suppose if you cannot sleep without light then you can use a light red colour bulb. This colour is considered the second-best option apart from complete dark. If you try to sleep during the day time, our skin’s sensory receptors get adjusted for this time.

No screen before bed time
No screen before bed time

No Screen Time Before Sleep

Although it’s hard to follow this rule but it is also very important. Every day we surround ourself either by tv screen, or laptop or mobile. And this routine habit will interfere in our daily normal sleep pattern.

It has been advised that if possible 30 minutes prior to sleep we shouldn’t use any kind of screen. Because when you use screen either we will be reading or watching something and we might be thinking about that topic at night. Then it will work as crackers of thoughts inside our brain.

One best advice from my end will be if possible reduce your time watching television and spend those time reading something useful. In some parts of other countries, some people apply the concept of “digital sunset rule”. According to this rule, people don’t use any electronic screen devices after sunset.

Conclusion

We need to understand that sleep is a necessity and not a luxury. It is necessary to understand that quality of sleep is more important than quantity.

Our food intake also places an important role. If possible avoid taking tea or coffee before sleep as they provide energy and these will keep you awake. Also, it’s important to eat light dinner before sleep. And don’t drink too much water or liquor.


Follow some specific daily night rituals like reading books or meditating for 5 minutes before sleep. Remember sleep is very important for overall health and brain. After all we spend ⅓ of our life sleeping. I hope these above methods will help you to sleep like a baby.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Vikram Brahma

Comments

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    • talesofvikram profile imageAUTHOR

      Vikram Brahma 

      2 weeks ago from Assam, India

      Hey Sowrabha thank you for your valuable comment. Yes, you are absolutely right regarding the intrusion of technology in our life. But now we cannot stay without technology. So we need to use them carefully. And I believe technology can blessing for us if we use them wisely.

    • Sowrabha Mahesh profile image

      sowspeaks 

      2 weeks ago from Bengaluru

      Hi Vikram! Another nice article from you. Thanks to the intrusion of technology we are sleeping less. Also at erratic times. The golden rules of sleeping are the same no matter how much we develop. Thanks for emphasizing that.

    • talesofvikram profile imageAUTHOR

      Vikram Brahma 

      2 weeks ago from Assam, India

      Thank you, Ms Swati, for your feedback. Yes, many people do have problems related to sleep. Once corona will over, meet some doctor but request him not to prescribe medicine for long. Stay happy my friend and I hope things will be fine soon.

    • Kh swati profile image

      Swati Khandelwal 

      2 weeks ago from Nainital

      I totally agree with you, Mr Vikram, my husband is also suffering from the problem of sleep apnea, it's terrible and making his routine troublesome. But the ways you have notified in your article is praiseworthy. I will certainly try it out.

    • talesofvikram profile imageAUTHOR

      Vikram Brahma 

      2 weeks ago from Assam, India

      Thank you, Mr Krishan, for your valuable comment and I am happy that my article is able to give some insight related to your problem. Yes, I also believe if you will able to change the temperature of your surrounding or your body, you will able to sleep better. Since the weather is hot I take a bath at night and then I sleep.

    • hmkrishna profile image

      Halemane Muralikrishna 

      2 weeks ago from South India

      Mr Vikram, you have solved the problem of sleeplessness. In my place, the temperature has gone up by 2 degree Celsius. So sleeping is disturbed. Once we get up in the middle of the sleep due to sultry climate, sleep never comes again. We have to change our cot position to cooler places.

    • talesofvikram profile imageAUTHOR

      Vikram Brahma 

      2 weeks ago from Assam, India

      Hey Cijini, don't worry I think you are young so just go for a check-up and get some medical advice after coronavirus thing end. Don't go now. But if you have some close doctor's contact number just talk over the phone. Sleep is very essential. You must get proper sleep. And another case maybe your body is trying to adjust to the new schedule. But still always better to sleep early and wake up early. Don't worry things will be fine. Don't take life too seriously, please. Smile often. Stay cheerful and don't worry too much about life. Often try to relax my listening little music and go for a walk in the garden.

    • profile image

      Cijini karan 

      2 weeks ago

      Hi Vikram....i was suffering from insomnia before but i changed myself with changing my habits...nowadays i am getting time to publish articles only after 9 pm..and again it started..so found this article at the right time...will effectively manage my time...for sure.....

    • talesofvikram profile imageAUTHOR

      Vikram Brahma 

      3 weeks ago from Assam, India

      Hey Nikhil thank you for commenting. Your comments are so valuable and right. You have also mentioned exact hours we humans normally spend sleeping in our life time.

      Yes, you're right if we do physical exercise we will fall asleep automatically. Some research say 8 hours is good enough but some say 6 hours is enough. But it's quality not the quantity.

      Thanks for sharing your thoughts and comments.

    • sachnikh profile image

      Nikhil Sharma 

      3 weeks ago from India

      This is yet another informative hub from you, Mr. Vikram. I really liked reading your articles. I completely agree with all the things you said in this article. A normal human spends 229,961 hours sleeping, which is 1/3rd of the time out of his/her life.

      However, I do believe that if you work or do physical activities times and again, you will automatically feel like sleeping after around 11 pm. The goal is to get your body and brain into work that they start demanding for rest.

      Although I agree with all the additional points you've mentioned here. Thanks for writing this excellent article.

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