Wednesday, December 1, 2021

How To Fall Asleep Faster And Sleep Better

How many times have you experienced that you are unable to fall asleep and wide awake at 2 a.m.? Your mind fights with a growing sense of panic about the difficult day ahead if you don’t fall back to sleep. Researches have shown that sleep is just as important as regular exercise and eating a healthy balanced diet in fact sleep can help boost our immune system it can help boost our mental well-being and it can help prevent diseases like diabetes heart disease and it can keep you slim. Good-quality sleep makes a big difference to how we feel, mentally and physically.

Get help sleeping by simple tips:

1. Make a daily routine

All the changes we have been through may have made it tougher to maintain a specific routine, but having a consistent sleeping pattern is really important for good sleep.

All the changes we have been through may have made it tougher to maintain a specific routine, but having a consistent sleeping pattern is really important for good sleep.

If you can wake up, and go to bed about the same time each day, it will actually help. If possible, avoid napping too.

Remember, your sleep routine starts before you actually go into bed, so try to wind up your work on time in evening– and try to switch off from your tech. This will help in a great way if you have sleep problems.

Activities like reading good books, gentle stretches or meditation are a good way to unwind, and keeping your devices out of the bedroom can help you avoid distracted scrolling.

2. Create a relaxing environment

Simple things can have a great effect when it comes to falling asleep and staying asleep.

It’s normally easier to fall asleep when it’s cool, dark and quiet – but the right sleep environment is special, so try different things and see what is best for you and works for you.

Wearing earplugs, putting your phone on silent and face down (or out of the room completely), keeping clocks out of view and making sure the room is well ventilated can all make a great difference.

Some people also find playing peaceful or gentle music like rainfall, meditation night sleep music can be helpful.

3. Manage your worries

Lots of us have had extra fears or anxiety because of COVID-19, and these moods can affect how easily you fall asleep and how well you sleep.

There are few things you can do in your day to help manage your worries, like chit chat with people you trust and switching off from the news.

If you frequently lie awake worrying, set aside time before bed to make a to-do list for the next day – this can be a decent way to put your mind at rest.

Using techniques like reframing obstructive thoughts might also help.

4. Prepare your body for sleep

Our physical health and how we look after our body can have a big effect on our sleep. It can be easy to fall into unhealthy patterns of behavior that can affect your sleep badly, especially at times like these.

Having caffeine, alcohol, nicotine or a heavy dinner late in evening can stop you falling asleep and prevent deep sleep. Try to avoid them before bed and observe if things improve.

Regular exercise is also great for better sleep. Just remember to steer clear of anything too energetic right before bedtime if you find it affects your sleep, and make sure you follow the social distancing guidelines when exercising

5. Challenge sleeplessness

If you’re lying awake and unable to sleep, do no not try to force it. Close your eyes and relax your face so relax the muscles in your jaw your tongue and the muscles around your eye.

Drop and relax your shoulders as far down as they’ll go followed by upper and lower arm one side at a time. If you’re tired and enjoying the feeling of resting, then sleep may naturally take over.

But if still have sleep troubles, get up and do something relaxing for a while, like reading a book or listening to quiet music or night sleep meditation and go back to bed when you feel sleepier.

Further support and advice:

Sleep problems are common and these suggestions should help.

If your symptoms last longer than a month or so, it’s time to seek medical advice, because the lack of good sleep interferes with your daytime routine also.

 

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