21 Easy Tricks to Fall Asleep Fast |Natural Sleep Remedies
The attitude towards sleep
The situation you know: you're in your bed, eyes wide open looking at the dark ceiling, not getting any sleep. You turn on your side, on the other, adjust the pillow but ... Nothing works, you continue to stay awake . Maybe it's better to get up and do something else?Now that I think of these situations as I write, I remember how bad it was to pass the quarters of an hour in bed. This article I wrote for those who are in my situation, and needs to know how to fall asleep immediately. It may seem like stupid stuff but fall asleep quickly enhances the quality of life more than you might think.
The sleeping problems often arise from a wrong attitude towards sleep.
There are many myths about sleep , one of which concerns the need to sleep at least 8 hours per night. Numerous studies have shown that sleep needs are subjective and that statistically those who sleep 6-7 hours per night is expected to live longer than those who sleep 8.
In my personal experience, decreasing the hours of sleep, to carve out the time to go for a run in the morning, I learned to sleep better .
So here's a list of 21 techniques that I use personally to make the pillow my best friend!
Read a book. Boring!
A boring book is what it takes. An interesting book might engage you and keep you awake too long . If the purpose is to fall asleep quickly, well, a boring book is what you need: when you feel tired close it quickly, put your head in the pillow and close your eyes! There, you fell asleep.This is the perfect solution if you want to fall asleep quickly even when you're tired!
Avoid the coffee! At least after dinner.
Too much caffeine is dangerous for your health and has negative effects on your rest, especially slows falling asleep .
If you are a "coffee-lover" and you just can not give up drinking a lot of coffee during the day, drink it during the morning and early afternoon.
Do not allow the PC to "steal" your sleep.
Enough! Facebook, twitter, youtube ... there are so many things that capture the attention when we are in front of the computer, that if you accidentally turn on system after dinner we risk finding ourselves still there after midnight.
The solution to this problem is simple: even if the temptation is high, after dinner, do not turn on the computer or your tablet but open a book while you're lying in mattress with the hope of falling asleep.
Also, keep in mind that all the bright lights of the PC screen certainly will not help you fall asleep faster.
Many people try to fall asleep with the lamp on the bedside table and it is usual that we do not succeed. Turn lights off, in many cases, could be the answer to how to fall asleep questions . Some people prefer to sleep with a few lights on but most of us can not do it. If you are not able to sleep with the lights off, for example if your partner reads every evening, try a mask for sleeping . This will definitely help you to increase your speed of falling asleep.Opt for an alarm clock that does not emit a bright light.
Exercise. Yes, but not before going to sleep!
Exercise is a great thing and we all have to carry it out to keep fit, reduce stress and "feel more tired in the evening."
The important thing is that we should avoid physical activity immediately before going to sleep because awakens our body and our mind producing adrenaline, which then could slow our falling asleep.
My advice is to do exercise early in the morning and it is the best way to get the right energy to face the day.
Buy a quality mattress
The mattress should not be too soft or too hard, it must be large enough to accommodate your movements at night.
Avoid distractions ... of any kind!
Do not watch TV or listen to music as it is likely to take away your sleep more than they should.It is advised to remove TV from your bedroom. It's worth it to speed up your falling asleep and being able to sleep more hours. Guaranteed.
Take a nice hot bath
Taking a bath is ideal, you can take a moment to relax and unwind from hectic day to sleep. This is due to the fact that during the bath the body temperature rises, and the subsequent lowering cause sleep.Instead avoid the shower , which has the opposite effect.
Use the bedroom only for sleep
Those who suffer from sleep disorders generally associated with a negative feeling to the bed.Use the bed for only 2 activities :
2. have sex.
To further strengthen the bond between the bed and sleep is important not to keep tossing and turning between the sheets when we can not get to sleep.
Move any other activities outside the room
In this way the brain will put us little to understand that when you enter, you do it for sleep. If for any reason you are not able to do so, for example if you are a student out of the office that has only one room (we've all been there), at least try not to use the bed for other activities.
A room completely in silence is the key to good sleep. Even if you're used to a certain type of noise, it is better to avoid it. If you really suffer from severe insomnia you should seriously think about soundproofing the room from external sources with sound absorbent panels, even if it is a solution quite expensive and impractical.
Open your Mouth
This is a cute trick that unfortunately only few people know about, even if it is really effective . If you think about it, the muscle of the jaw is always live to fight gravity and keep your mouth shut. With slightly opening the mouth, can you relax your entire body faster with this little secret. Sadly this little trick has many side effects also.
Get up at the same time
Get out of bed at the same time can help to dramatically increase the quality of the hours you spend sleeping and decrease your need for sleep
Even during the holidays or weekends, if you have sleep problems do not give in to the temptation to sleep longer just because you can. Your biological clock is clearly in need of stability, and wake up at the same time will allow you to buy a certain regularity in no time. I also advise you to stay a little under the sun as soon as you get up, even just a few minutes will be enough to make it clear to the brain that it is no longer night.
If you just can not do it, it is useless to try
If you are in bed for half an hour and still no sleep occurs, it is useless trying again. Get up and do something else: Read a book or magazine, do something boring. As said before, avoid any physical activity.
Some more tips
- Breathe deeply and clear your mind. Use your breathing to prepare the mind to sleep.
- Inhale deeply through your nose and exhale through the mouth.
- Also try to empty your mind of all thoughts and relax every muscle in your body.
- When you are calm and you begin to breathe slowly, think of somewhere quiet and peaceful.
- Imagine being right there and enjoy the situation.
- Revise what you have done during the day in chronological order
- Do not eat a lot before sleep. Leave stomach quarter empty at night.