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FALL ASLEEP FASTER - 20 Simple Ways, Lifehacks & Tips That Help You FALL A SLEEP Faster

2,147 views · Published 18 September 2018 · 12:10 · Indexed 8 November 2026

Channel: Natural Health Remedies · 2018 · Howto & Style

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https://www.epicnaturalhealth.com/sleep-supplements/
20 Simple ways, lifehacks &Tips That Help You Fall Asleep Quickly
Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions (1).
Here are 20 simple ways to fall asleep as fast as possible.
1 Listen to some music
Studies have shown that classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help lull you to sleep. In a 2008 study, students aged 19 to 28 who listened to relaxing classical music for 45 minutes before bed showed significant improvement in sleep quality. Bonus: They also reported decreased symptoms of depression.

2 Invest in a comfortable mattress. If your mattress is old or lumpy, replacing it might solve your sleeping problems. When shopping for mattresses, always test options in the store by lying down for at least 5 to 10 minutes.
• Go for an option that's 
soft enough to meet your comfort needs, but make sure it's firm enough to provide support.
3
Hide your clock. Make sure your clock is out of sight, and resist the urge to check the time. You’ll never fall asleep if you constantly check the clock and think, “If I fall asleep now, I can still get 5 hours of sleep.”
• The light from a digital alarm clock can also keep you awake.

4. Turn Off All Electronics
Using electronic devices late at night is terrible for sleep.
Watching TV, playing video games, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep (43, 44).
It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
5 Cool your room
Did you know your internal body temperature is integral to regulating your biological body clock? When you’re falling asleep, your body temperature drops slightly, which some experts believe actually helps the process along.  The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.
6 Use aromatherapy to soothe your senses. Try adding lemon balm oil, chamomile oil, lavender oil, or marjoram to a hot bath. You could also purchase an oil diffuser with reed sticks, light candles, or use a linen spray.     the aroma of these flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state.
7 Eat a small, healthy bedtime snack. While you should avoid heavy meals within 3 or 4 hours of bedtime, going to bed hungry can keep you up. If you’re peckish, go for a small snack  rich in protein and complex carbohydrates.
 Try having a banana, an avocado, some peanuts or peanut butter, or cheese and whole grain crackers.[26]

8. Visualize Things That Make You Happy
Instead of lying in bed worrying and thinking about stressful things, visualize a place that makes you feel happy and calm.
41 participants suffering from insomnia were able to fall asleep faster after they were instructed to use an "imaginary distraction" (60).
This technique helped them occupy their mind with good thoughts instead of engaging with worries and concerns before sleep

9. Experience Both Daylight and Darkness
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
During the day, exposing your body to bright light tells it to stay alert (11, 12).
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep (13, 14).
Get out and expose your body to sunlight or artificial bright light throughout the day. If possible, use blackout curtains to make your room dark at night.

10. Avoid Naps During the Day
Due to poor sleep at night, people with insomnia tend to be sleepy during the day. This often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and wellbeing, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular, long (two hours or more) and late naps may lead to poor nighttime sleep quality and even sleep deprivation
11 avoid the noise
Try wearing earplugs if you're dealing with constant, inescapable noise. Small earplugs or bigger, noise-eliminating earmuffs could provide the tranquil soundscape you need to drift off to sleep. If you find earplugs or earmuffs uncomfortable, you could also try sleeping with a blanket or soft pillow over your head

12
Avoid drinking caffeine or alcohol at night. 
Stay away from all caffeine.before bedtime as this is a stimulant and can keep you awake

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