Ajit Karn
How to Fall Asleep Fast and Sleep Better: Weary of twisting and turning during the night? These basic tips on sleep hygiene can help you fall asleep faster, sleep for longer, and be more energized and productive during the day. Here are defining How to Fall Asleep Fast and Sleep Better.
How to Fall Asleep Fast and Sleep Better
Improving sleep hygiene to get a better night’s sleep
Good sleep has direct effects on both mental and physical health. Insufficient sleep can have detrimental effects on your daytime vitality, productivity, emotional equilibrium, and even your weight. Yet, many of us struggle to get sufficient sleep on a regular basis, tossing and turning throughout the night.
When you’re thoroughly awake at 3 a.m., getting a decent night’s sleep may seem impossible, but you likely have more control over the quality of your sleep than you realize. In the same way that how you feel during the day often depends on how well you sleep at night, the solution to sleep problems is frequently found in your daily regimen.
Unhealthy daytime behaviors and lifestyle decisions can cause you to toss and turn at night and have a negative impact on your temperament, brain and heart health, immune system, creativity, vitality, and weight. Whether you struggle to fall asleep when you get into bed or wake up during the night and find it difficult to fall back asleep, establishing healthy sleep practices, also known as “sleep hygiene,” is often the solution. By enhancing your sleep hygiene, you can fall asleep quicker, remain asleep longer, improve your overall health, and enhance your daytime cognition and mood.
How fast should I fall asleep?
Individuals vary, but the majority of healthy individuals should be able to fall slumber within 10 to 20 minutes. If it takes you longer than 30 minutes to fall asleep, you may have a condition such as insomnia.
It is however conceivable to fall asleep too rapidly. If you consistently fall unconscious as soon as your head hits the pillow, you may be suffering from sleep deprivation. In other terms, you are not sleeping well at night.
This could be the result of a sleep disorder, such as sleep apnea, in which your breathing is frequently interrupted during slumber, preventing you from getting adequate rest at night and leaving you feeling exhausted during the day. Frequently, sleep apnea is accompanied by noisy wheezing, choking, or gasping during sleep. It can cause severe health issues, so it is crucial to consult your doctor immediately.
Whether you fall asleep too quickly or it takes you an eternity to eventually doze off, you can improve your sleep hygiene and enjoy better, more restful sleep by experimenting with the following tips.
Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
Focus on a heart-healthy diet. It’s your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats—and limited amounts of red meat—may help you to fall asleep faster and stay asleep for longer.
Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to 12 hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Nighttime snacks may help you to sleep
For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and makes sleeping more difficult. If you need a bedtime snack, try:
- Half a turkey sandwich.
- A small bowl of whole-grain, low-sugar cereal.
- Milk or yogurt.
Also read: How To Get Enough Sleep
Exercise during the day
Regular exercisers fall asleep quicker at night, sleep better, and experience less daytime drowsiness. Regular exercise also alleviates the signs and symptoms of insomnia and sleep apnea and lengthens the time spent in the restorative, profound stages of sleep.
The slumber benefits are greater the more vigorously you exercise. But even moderate exercise, such as 10 minutes of daily walking, enhances sleep quality.
It may take several months of consistent activity before the full sleep-promoting effects become apparent. Therefore, be patient and concentrate on establishing a lasting exercise routine.
