Quick Tips on How to Fall Asleep Fast
Sleep is incredibly essential to everyone. It affects the health, mood, ability to learn and remember things. Slumber has an impact on most aspects of life. When we get into bed at night, we hope for a good night's sleep. We turn off the light, close our eyes, and try to relax. But guess what? We can't seem to fall asleep! We toss and turn for hours but still can't drift off. We start to worry about not getting enough sleep, so we eventually give up and watch TV or browse online until we fall asleep. Sound familiar? If so, then there is great news that there are a few tips to fall asleep fast.
Quick Tips on How to Fall Asleep Fast
A lot of people struggle to fall asleep, and tossing, turning, and thinking about not sleeping makes it worse. Here are a few simple tips to sleep faster and better.
Get the Right Room Temperature
The temperature of the room you sleep in can have a significant impact on your ability to sleep. If the room is too warm, people might have a hard time falling asleep. The temperature at which an individual feels the most comfortable varies, according to personal preferences. So, it is significant to experiment with different room temperatures. The National Sleep Foundation recommends a room temperature of 16–19ºC (60–67°F) to promote better sleep.
Visualize Things That Make You Happy
Instead of just lying on the bed and thinking about stressful stuff, visualize things that make you feel happy and peaceful. A study done by NCIB found that people were able to fall asleep faster after they visualized an imagery distraction. The technique helped the people to occupy their minds with good thoughts rather than engaging with worries and anxieties during the pre-sleep period.
Picturing and concentrating on a situation that makes you feel calm and peaceful can take off your mind from the thoughts that keep you awake at night.
People who face trouble falling asleep have been long using aromatherapy to induce sleep and relaxation. The use of aromatherapy is found effective in improving sleep quality. Some of the popular fragrances that have a positive effect on sleep are lavender, peppermint, lemon, and damask rose. There are various ways to use essential oils, but inhaling the aroma is the most effective one. You can use an essential oil diffuser to infuse the room with relaxing fragrances to encourage sleep.
Practice Writing Before Going to Bed
Some people struggle with falling asleep because unwanted thoughts or rumination keep running in circles. Instead of drifting off calmly, the mind slogs through the events of the day, the to-do list of the upcoming day, or embarrassing moments from years past. Studies show that this can produce stress and anxiety, which can affect sleep.
Journaling can help to keep the mind calm by focusing on positive thoughts. This can help to sleep better. Penning down the positive events that occurred during the day can create a state of happiness and gratitude, downgrade stressful things, and promote improved sleep quality. Practice journaling by setting aside fifteen minutes each night to write about the day. It is essential to focus on the positive events of the day and how you felt at the time.
Get a Mattress of Right Firmness
A comfortable mattress can have a remarkable effect on the quality of sleep. Different people depending on body mechanics, sleep position and preference, age, activity level, and other factors prefer different levels. Some prefer a soft mattress while others prefer a firmer one. For the best night’s rest, it is important to get a mattress that suits your sleeping style and preference.
Durfi presents a mattress with medium-firmness that supports maximum sleeping positions. The mattress uses high-resilience convoluted foam to boost air circulation. The orthopedic structure of the Cotton candy memory foam mattress helps in keeping the spine aligned and alleviates back and muscle pain. Also, the Durfi mattress has hypoallergenic and antibacterial qualities.
Having trouble falling asleep is frustrating and can also affect the mental and physical health of the person.
Practice the above-given tips to fall asleep quickly and be more energetic the next day.