4 Ways to Help You Fall Asleep Faster

4 ways to Fall Asleep Faster

After a long day, we all admittedly look forward to taking a soothing shower and cuddling up in a warm blanket as we blissfully wander off into a deep, relaxing sleep. But for those who have trouble falling asleep, this may be a luxury they do not always experience. Here are 4 ways to help you avoid the tossing and turning and fall asleep faster.

 Avoid Napping During the Days

While we may be tempted to take an afternoon nap that will rejuvenate us for a few more hours of work, it is possible that this is having a damaging effect on our ability to fall asleep quickly at nights. Some studies have shown that regular naps that last for at least 2 hours and are late, may lead to poor nighttime sleep quality and even sleep deprivation.

Get Some Exercise During the Day

Physical activity linked to exercise can have a positive effect on the quality of our sleep. Exercise can increase the duration and quality of sleep by boosting the production of mood-stabilizing hormones such as serotonin in the brain and reducing levels of stress-causing hormones like cortisol. We all may have experienced getting a good night’s rest where our muscles are relaxed after a great workout during the day.

 Create a Sleep Pattern or Schedule

A wind-down schedule can have a great effect on how quickly we fall asleep. Many people find that setting a sleep schedule helps them fall asleep easier. If we go to sleep at various times, this will have a negative effect on our circadian rhythm, or our body’s internal clock that tells it when to feel alert during the day and sleepy at night. A wind-down schedule could include, taking a warm shower, drinking a relaxing tea and putting away our cell phones.

 Keep the Lights Off

On the matter of cell phones, this is one of the most negative contributors to falling asleep fast. The blue light emitted by the screen of your cell phone and other devices such as the television or tablet has been found to suppress melatonin which helps to contribute to sleep. Turning off the lights and keeping the room dark can also contribute to a good night’s rest. Light influences the circadian rhythm, which helps the brain and body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.

If you have a consistent challenge falling asleep, this may be an indication of a deeper medical problem that may require medical attention.

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