how to go to sleep faster 7 easy and scientific ways
Some people feel sleepy as soon as they lie in bed. On the other hand some people cut the roof all night long and do not sleep. Such people, who keep on turning the entire night for sleep, they know how much stress causes the problem of not sleeping at night.
But apart from giving you fatigue and laziness, sleeping early is also considered good for health. Research suggests that when your circadian rhythm, that is, sleep-wake time, is not correct, you are at a higher risk of having weight gain, diabetes and depression.
William Winter, MD, author of the famous book ‘The Sleep Solution: Why Your Sleep Is Broken and How to Fix It’, said in an interview to an English newspaper , “Inadequate and light sleep can adversely affect the organ system of the body. Due to less sleep we eat more and eat harmful things for health. They also affect our digestive system, heartbeat, hypertension, diabetes, and the immune system. “
That’s why in this article, I will give you information about 7 easy ways to sleep fast. By adopting these remedies, you too can easily reap the benefits of deep sleep. These simple measures will help improve your physical and mental health as well.
1. Change your room lighting
From the lamps in the bedroom to the brightness of an electronic device, it affects your ability to sleep. A hormone called melatonin regulates your sleep and waking cycle. But our level of this hormone is affected when exposed to light.
Whenever you go to sleep in bed, it is very important to get dark. It may seem to us that mobile phones and TVs will not have a negative effect on our sleeping capacity, but believe it, it does have an effect.
If you do not see a bright screen till two hours before bedtime, then hopefully you will fall asleep quickly. Apart from this, even better results can be found if the bedroom bulb is also turned off.
But if you do not want to turn off the lights completely at night, then it can be better that you can use night bulbs of less watt.
2. Take a shower at night
If you are fond of bathing in the morning then you need to think about your daily routine. There is strong evidence that if you clean yourself at the end of the day, it can help you get better sleep. But its key is also hidden in doing it at the right time.
Taking a bath before going to bed is actually not a good thing because warm water raises your body temperature significantly. In such a situation, if given a chance to return to normal body temperature before going to sleep in bed, it can prove to be a far better solution.
3. Drink milk before bedtime
Your grandmother knew this thing before you. So she used to give you a glass of warm milk before going to bed to sleep. Milk contains a protein called alpha-lactalbumin (α-lactalbumin).
A large amount of the amino acid tryptophan is found in this protein, which produces melatonin, the same hormone that helps us sleep.
According to the study, consumption of tryptophan-rich foods such as egg albumin and pumpkin seeds improves sleep. But tryptophan is also found in milk as well as calcium. The calcium found in milk helps in the absorption of tryptophan in the brain.
4. Stop using sleep tracker
These days a large number of youth are using sleep tracker to find out their sleep quality. 10 percent of the total youth population in the US is regularly using fitness or sleep trackers.
Most of the youth are using it to find out what they are actually doing when they are out. It is possible that you think that it is very important to get good sleep, whereas it is not.
According to a study published in the Journal of Clinical Sleep Medicine, people who try to track their sleep with a tracker are under pressure to sleep long enough. Due to this, the level of self-employment may increase.
As a result, your natural sleeping habits are often seen to have a bad effect. Researchers have named this problem as ‘orthosomnia’. In the event of this problem, the person is immersed in the worry of improving his sleep data.
5. Doing Meditation
Are you worried about the problem of sleeplessness? Cartesol levels can be reduced easily with the help of meditation, this makes you feel less anxious and happier than before. This makes you sleep deeper and better.
According to a 2015 study, older people doing Mindfulness Meditation improve sleep quality. Apart from this, their anxiety, pain and mood disturbances can also be removed.
6. Make the bed a place to sleep
If you are not able to sleep well even after lying in bed. So the researchers you are experiencing are called ‘Conditioned Arousal’. These are done by doing the things for which we have trained the mind in such a way, that the mind is fully awake while doing it. For example, checking email on the phone or handling office work by lying in bed.
So always go to your bed only when you are fully ready to sleep. Never go to bed when you do not want to sleep. After doing this for a few days, the mind will start to train that lying on this bed means sleeping.
7. Learn to relax
If you are not able to sleep, there is no need to worry. Even after lying down, if you feel yourself having a relationship, you can get the same benefits like sleeping. But in some cases the benefits of comfort are opposed to the benefits of sleep. Therefore, resting cannot be termed as an option to sleep.
In 2008, a research was done by the National Institute of Mental Health. Research was on what is the effect of lying on the body with the eyes closed and resting?
Research found that just closing the eyes closed some neuron of the brain, which happens due to sleeping only. Also, according to the National Sleep Foundation, resting can reduce stress. This improves mood, increases alertness, makes the brain work calm, creative and full of inspiration.
Even then, the benefits of getting real sleep cannot be compared to the benefits of resting. For example, cognitive restoration, increased memory and hormone regulation. Sleep is really important to give new life to mind and body. But if it is really misleading, then your mind can get confused and move towards distortion.