By knowing how to fall asleep earlier and faster, you can combat insomnia and ensure that you get the quality sleep that your body needs to be healthy. Interested in learning more? If so, then continue reading and we’ll go over everything you need to know!
1. Lower the Temperature
As you fall asleep, your body temperature changes. When you lie down to go to sleep, your body temperature will cool down. And it will warm up when you wake up.
If it’s too hot in your room, then you might have more difficulty falling asleep. You should set the thermostat to a cool temperature in the low sixties to help increase your chances of falling asleep.
Temperature preferences are going to vary between people, so you should experiment to see which temperature is ideal for you. Taking a hot shower or bath before bed could also help your body cool off.
2. Get On a Schedule
For many people, they notice that a sleep schedule helps them fall asleep both earlier and faster. We each have our own circadian rhythm, which is the natural system in the body that regulates our sleep.
This internal clock lets your body know that it should be sleepy at night but alert during the day.
When you wake up and go to bed at the same time every day, you can help make sure that your circadian rhythm keeps a regular schedule.
After your body adjusts to the schedule, you might not even need an alarm clock as your body should start waking up at that time all on its own.
3. Experience Both Daylight and Darkness
A big factor that can affect your body’s circadian rhythm is light. During the day, it’s important that your body is exposed to natural daylight so that your body knows that it should stay alert. It might even help to start the day by taking a walk outside.
When night comes around, darkness is going to help your body feel sleepy. Because of this, you should avoid having any bright lights on and using any computer screens for at least one hour before bed.
Using blackout curtains can help make it even darker in your room at night.
4. Don’t Take Naps During the Day
If you have insomnia, then you probably aren’t getting enough sleep at night. This can make you tired during the day and you may feel inclined to take some naps.
While napping for short periods of time can help improve your well-being and alertness, it might also negatively affect your ability to fall asleep at night.
Taking a nap that lasts for multiple hours, especially not too long before your bedtime, can lead to poor sleep quality at night and even sleep deprivation.
It’s best to keep your nap times to thirty minutes or less. Otherwise, you’re going to end up feeling more awake at night when you should really be feeling sleepy.
5. Exercise During the Day
One way to achieve healthy sleep is by performing physical activities during the day. When you exercise, you can increase the quality and length of your sleep times by boosting the production of serotonin in your brain. You’ll also decrease levels of cortisol, which is a hormone that’s related to stress.
With that said, you should only engage in a moderate-intensity exercise routine and not overdo it. When you exercise excessively, you could end up with poor sleep quality.
The time of day when you work out is also important. It’s best to work out early in the morning. If you work out late in the day, then you’re body might feel energized and alert after the workout instead of tired and sleepy.
Tennis, hiking, running, and cycling are all great morning exercises that can improve your sleep quality.
6. Write Before Bed
Some people have trouble falling asleep because their thoughts are going in all different directions. This can lead to stress and anxiety.
Consider journaling before bed. This can help you get all of your thoughts out of your head and onto paper. Write down positive events that happened in the day and things you want to happen in the future.
Exercising this kind of gratitude can help to calm your mind before going to bed.
7. Try Kratom
Kratom is a natural substance that mainly comes from trees in Southeast Asia. You can brew kratom leaves in a tea before bed in order to help ease anxiety.
Certain strains of kratom can help you relax and put you into the right state of mind for bed. Red vein kratom is one of the best strains of kratom for sleep.
The Importance of Knowing How to Fall Asleep Earlier and Faster
Hopefully, after reading the above article, you now feel that you have a better understanding of how to fall asleep earlier and faster. The important thing to remember is that if you’re having trouble falling asleep, there are a variety of healthy and natural ways to solve your issue.
Are you looking for other helpful articles like this one? If so, then make sure to check out the rest of our blog today for more!