Natural methods guaranteed to help you fall asleep faster

Many people have a hard time falling and staying asleep due to several reasons. Want to fall asleep faster? Read this to lean about natural methods guaranteed to help you fall asleep faster

Getting limited sleep can have very negative effects on your health. Lack of sleep can increase your injury risk when you are doing normal or daily activities. Lack of sleep can also lead to a long-term risk of medical conditions like heart diseases, respiratory issues, obesity and more. While medical aids are effective when it comes to restoring your sleep balance, they can also have side effects and will not be as effective in the long run. Natural methods that will help you fall asleep faster without compromising your health.

Here is a list of methods you should try out when you are finding it hard to fall asleep

Put on soothing music to help you fall asleep faster

Music is more than just words and instruments; it has a strong effect on your nervous system. Soothing music has a direct and positive effect on your parasympathetic nervous system (PNS) and has the ability to help you get relaxed and ready for bed. Listening to music before you go to bed can help you fall asleep faster and for longer. The music slows down your breathing and heart rate and makes your muscles relax.

While specialists recommend, we listen to soothing music to fall asleep faster, most people are better off listening to music they enjoy. Stick to gentle and slow jams to feel the effects of the music. Create a playlist that is 30 to 45 min long and listen to it an hour to bedtime. There are some sleep apps on offer that can deliver both, allowing you to enjoy a customized playlist for a great night. Some apps could even offer music and relaxing white noise for a great night time experience.

Create a suitable sleeping space/ environment

The ideal environment for sleep is dark, quiet, clean and comfortable. It should also be dedicated for sleep. Many people create negative associations of their sleeping environments by neglecting these crucial characteristics of an ideal space. You should make sure that your environment is very dimly lit, offers a relaxed and quiet aesthetic, and lives up to your expectations in terms of comfort. You should also air out your sleeping area and beddings during the day to make sure they are very comfortable at night.

In order to create a suitable environment, you need to look into your sleep hygiene. You should not encourage other activities in your sleeping environment. This means restricting your work, meals, reading and entertainment to their designated spaces. Creating these positive connections will enhance your ability to fall asleep in the right space at the right time.

Exercise during the day

Physical activity will help increase the release of certain hormones that can improve the quantity and quality of sleep. For starters, exercising helps to release serotonin, and this reduces the level of the stress hormone cortisol. You should not take up excessive exercise, as this could increase the risk of injury and affect your hormonal balance. Overdoing your exercise may also increase your risk of exercise addiction. You will be able to enjoy great sleep by taking up a moderate exercise regime that is well planned within your day.

Exercise releases adrenalin and endorphins, both of which will make it hard to fall asleep. Even though exercise allows you to break down energy and enjoy better sleep, doing it at the wrong time will affect your routine. If you exercise so close to your bed time, you may have trouble finding your sleep. For best results, you may consider exercising no less than four hours before your desired bed time.

Yoga, meditation and breathing techniques

Yoga and meditation are popular techniques for stress relief, which suggests they could have value for sleep. People who are more stressed are less likely to fall asleep, and taking up these relaxation techniques could be a great way to address that. Yoga and meditation calm your mind and body, which makes them great tools to help you fall asleep quickly. Yoga and meditation will help you control your breathing, brain activity and body movement, which will help you get a hand on your sleep schedule.

If you are not particularly interested in taking up yoga and meditation, using a breathing technique can also help you fall asleep faster. The 4-7-8 technique is a popular and powerful method for falling asleep. First, you exhale completely from your mouth, releasing as much air as you can. Next, inhale through your nose and count to four in your head. Hold your breath and count to seven, and exhale completely through your mouth while counting to eight. You should then repeat this process about four or five times

A sleep schedule could help

A sleep schedule will help you go to bed around the same time every night, and enjoy a consistent amount of sleep. Getting consistent sleep will help fortify your body’s clock, making it easier to fall asleep and wake up at around the same times every day. You should plan for between 7 to 9 hours every day, with between 30-60 minutes allocation for winding down.

That said, you should not pay any attention to your clock except to meet these expectations. Clock watching is a major cause for interrupted nights, with people who are aware of the time having trouble falling asleep. We recommend doing away with all clocks in your room, or having them face away from you at all times if you need to use the alarm.

Final word

These natural remedies will help you fall asleep quickly every night, allowing you to enjoy a richer and more relaxing night. If you are looking to take up a serious overhaul, you could consider changing your mattress. You can get your next high-quality mattress from mattress reviews, and enjoy faster falling asleep times. Remember to watch your sleep hygiene in order to stand to benefit from a great night’s rest.