Difficulty sleeping or insomnia occurs when you have difficulty falling asleep, often waking up in the middle of the night, waking up too early, so you can’t go back to sleep. This condition causes you to be tired and lack the energy to move. How to get to sleep quickly?
If left unchecked, insomnia makes you sleep deprived and has an impact on your overall health. How to get to sleep fast? Here are some things you can do to overcome them.
How to Get to Sleep Fast
Here are some ways that can help you get quality sleep:
1. Create a sleep schedule
Some research shows that having a regular sleep schedule can help a person fall asleep more easily. If your body gets used to getting up and going to bed at the same time every day, it can help your body’s internal clock (circadian rhythm) to maintain a regular sleep schedule.
If your body adjusts to this schedule, it will be easier for you to fall asleep and wake up at the same time.
2. Turn off the light
Turning off the bedroom lights can also help you fall asleep quickly. This is because a dark room can accelerate the production of melatonin, which is an important hormone for sleep. However, there are also some people who cannot sleep in the dark. You can adjust it by changing the lamp with a dimmer light.
3. Listen to relaxation music
You can listen to music that provides calm, such as special meditation music that can help you fall asleep faster. You can also try some instrumental music that can calm your heart and mind. Not only overcoming chronic sleep disorders, such as insomnia, relaxation music can also improve sleep quality.
4. Consumption of foods that contain carbohydrates
In order to sleep easier, it is recommended that you eat foods that are rich in carbohydrates to taste. This is because carbohydrates can help increase levels of the hormone tryptophan which makes it easier for the body to fall asleep. However, further studies are still needed to prove this.
5. Avoid consuming certain foods or drinks
Avoid eating foods with a high fat content before going to bed. This is because the body will work harder to break down fat, thus making it difficult for you to sleep. Also avoid consuming caffeinated drinks, such as coffee or tea, before going to bed, because they can keep you awake all night.
6. Reducing the use of electronic devices
Another way to get to sleep quickly is to reduce the use of electronic devices, especially cellphones, before going to bed. This is because the light from the cellphone can cause a decrease in the production of the hormone melatonin which disrupts sleep. This has the risk of reducing the quality of sleep, so you can experience sleep disturbances. Therefore, keep gadgets out of sight, at least an hour before going to bed.
For those of you who have trouble sleeping or have chronic sleep disorders, try to do yoga regularly. Research in 2013 found that you will fall asleep faster by practicing yoga regularly. In addition, other studies also prove that 59% of adults who regularly do yoga experience an increase in the quality of their daily sleep. The more often you do yoga, the greater the potential for improving the quality of your sleep.
Discussion about this post