Sleep can make or break you. The sad fact is that in this day and age few people are getting the sleep they need because of work like, family, and financial problems that may cause stress. While there are sleep medications that can help they are only meant for temporary use.
If you really want to fall asleep faster and stay asleep you need to look to making some life style changes. There is a catch to finding out which changes will work for you. While the Internet has become our go to source for information, not all of that information is very useful because it is often incomplete. Here is an article providing 13 tips on how to fall asleep faster accompanied with a powerful, descriptive infographic.
Yoga is a great way to help you fall asleep faster because it relaxes you. Yoga also contributes to your peace of mind, relieving the stress you may be facing. Some of the best yoga poses to help you fall asleep faster include:
Corpse Pose -Intended to rejuvenate the mind, body, and spirit.
Alternative Nostril Breathing -Encourages deep relaxation by balancing the left and right sides of the brain while calming the nervous system.
Deep Throat Breathing -Relaxes the body
Child’s Pose -Give great sense of emotion, mental, and physical relief
2) Nap Right
Don’t overdue napping and try ty nap only 10-20 minutes. Also, don’t nap too late as it will make it harder for you to sleep when you are supposed to.
3) Keep Dinner Simple
Finish dinner 3 to
4 hours before bed and don’t eat a very heavy dinner for it will take a longer to for you to digest the food. But, don’t go to bed hungry either, as this will wake you during the night.
4) Choose Soothing Beverages
Choose beverages that will aid the body in relaxation. Herbal tea and mile are great to help you wind down at night. Here are some herbs teas you can use:
Chamomile – produces a mild anxiety-inhibiting effect on patients with mild to moderate generalized anxiety disorder.
Passionflower – Produce amino gamma aminobutyric acid which instills a sense of calmness.
Magnolia Bark – Magnolol aids in sleep.
Mint – Produces stress relieving properties which aid in sleep.
5) Try A Bath
Try taking a warm 30 minute bath right before bedtime. It will aid your body in relaxation.
6) Cool Room Temperature
A cooler room will help you fall and stay asleep. Keep the room temperature around 60 o – 67 o. When the room temperature gets above 75 o or below 54 o it may cause sleep disturbances.
7) Wear Comfortable Clothing
Don’t wear clothing that is too tight and make sure the clothing is breathable.
Make sure you have a comfortable foam bed that is not too rough and not too soft.
9) Read Something Light
10) Shut Down Electronic Devices
Electronic devices tempt to keep you to keep looking at them and keep you awake.
11) Dim The Lights
Harvard suggests using dim red lights while you sleep.