W
e all know that one friend who falls asleep at the snap of the fingers and you may be low key wishing to be them for just one night. You’ve
This inability to sleep, also known as insomnia, is more common than you may realize. As a matter of fact, research has shown that between 10% and 30% of adults struggle with chronic insomnia, and about 30% and 48% of older adults suffer from insomnia. However, irrespective of it’s fame, one thing is for sure: there was never great story told about it. When you know all the dents on your walls and you can sketch your room’s wallpaper by heart, then you would definitely not make mockery of someone who’s searching answers on how to fall asleep faster on the internet. We all deserve a good night rest especially as adults in this fast paced generation. That’s to say that good sleep is indispensable.
What causes insomnia?
Note: Insomnia could be a symptom of a more serious underlying medical issue. If symptoms persist, consult your doctor. That being said, insomnia can be caused by any of the following, but it’s certainly not exclusive to them:
- Mental health disorders: Conditions like anxiety and depression could disrupt a healthy sleeping pattern and ultimately lead to insomnia.
- Medications: One of the side effects of some medications could be insomnia. Don’t self medicate, be sure to check with your doctor before taking any medicine.
- Stress: This is one of the leading causes of insomnia. Stress could be as basic as worrying about day-to-day activities to deeper situations like the stress from grieving. Particularly if you’re experiencing a traumatic phase like a job loss or a breakup.
- Sleep disorders: Insomnia can be caused by sleep disorders like sleep apnea or other medical conditions. Do well to visit your doctor as early detection is still key.
- Substance abuse: Using alcohol or any other hard drug can disrupt your sleep routine thus, making it harder to fall/stay asleep.
Here are 5 easy tips on how to fall asleep faster…
#1. Create an ambiance that works
Sometimes, it might be the room temperature or lighting that’s keeping you from sleeping. While some of us sleep better in a cold room, with some others it’s the other way round. Do a quick review of your room to know if it’s too bright or too dark and create what works for you. Great sleep is expedient as it affects your productivity.
#2. Better lifestyle choices
As stated earlier, insomnia might be caused by substance abuse and/or stress. These are not circumstances beyond our control. When within your power, find time to rest and recuperate. Also, eating right as you reduce your intake of alcohol. When you make healthier lifestyle choices, you will go a long way in building a better sleep routine. If you’re still thinking how to fall asleep faster, this sure helps.
#3. Breathe
If you’ve been running away from that neighbor of yours who’s a yoga instructor, now might be the best time to say hi. In yoga, there’re breathing techniques that are generally relaxing and help to manage stress. The great news is you can replicate these simple techniques to improve your sleep cycle. According to Dr. Andrew Weil, there’s a 4-7-8 breathing relaxation exercise you could try out at bedtime for better sleep pattern.
Steps:
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whoosh sound to a count of 8.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
For best results, sit up with your back straight and place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. Exhale through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
#4. Let your mind wander
Have you noticed that when you lay down, shut your eyes and focus on trying to fall asleep, it never really happens? As hard as not looking at your clock might seem, it’s the solution. Try letting your mind wander, meditating or listening to calming sounds. You would know when you went to bed quite alright, but you’ll be oblivious about when you fall asleep.
#5. Read a book
When all things fail, pick up a book in bed and start reading. I’m unable to tell the science behind it but it works like magic. One thing is for sure, it’s calming effect would have you dozing in no time.
After these tips on how to fall asleep faster, we can boldly say; “Your future depends on your dreams, so go to sleep.” – Mesut Barazany.
Featured image: cottonbro | Pexels
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