One of the most common problems we encounter as humans is sleeping. However, the good news is that there is no such thing as a bad night’s sleep. We all have to sleep at some point in our lives.
Sleep is a key process in our body’s day-to-day functions. But if we don’t get enough sleep, our bodies can’t fully recover. Sleep deprivation has been proven to increase the risk of heart disease, diabetes, and depression. Sleep patterns change throughout life, and our body’s natural rhythms are more likely to change when we’re younger.
In the early stages of our lives, we typically sleep in a more consistent way. In our teens, our bodies are still developing and so we sleep for a longer period of time. As we get older, however, we tend to drift through different sleep cycles within a single night. This can make it more difficult to get a good night’s rest. Here are some tips to help you fall asleep fast and sleep soundly as an adult.
Make sure you’re comfortable
The first step to a good night’s sleep is to make sure you’re comfortable. Your bedroom should be quiet and dark. Your temperature should be cool and your bed should be comfortable to lie in. Your room’s temperature should be set to a level that feels the same as your body temperature.
If you’re not able to sleep comfortably in your own bed, you may want to look into getting a new mattress. Although it may seem counterintuitive, a soft, supportive mattress is much more likely to encourage restful, deep sleep than a hard mattress.
Lying in bed for too long before you’re ready to sleep can also make it more difficult to fall asleep. Your mind will struggle to regulate its breathing if it’s being kept active by your thoughts.
When you’re ready to turn in for the night, make sure you’re not wearing any heavy clothing, not watching TV. If you’re struggling to fall asleep, you may want to consider taking a warm bath or relaxing in a hot bath with a few drops of lavender essential oil.
Turn off electronics
In addition to being comfortable, your bedroom should be free of distractions. Your phone and other electronics should be turned off and out of sight. This will help to minimize the risk of you having a short attention span and becoming annoyed or frustrated by an electronic light that’s distracting you.
If you’re struggling to fall asleep, you may want to consider buying a nightlight. This can be a small light that’s kept on in your bedroom when you’re trying to fall asleep. It’s important to note that using a light source before bed is never advised. Doing so will only serve to keep your mind active and prevent you from falling asleep.
If you’re not able to fall asleep after you’ve turned off all electronic devices, you may want to consider taking a moment to relax. Deep breathing and mindfulness techniques can help to shift your focus and relax your body.
Go to bed at the same time every day
As we grow older, we naturally tend to shift towards a later bedtime. This can make it more challenging to fall asleep at night. In order to make sure you’re getting a consistent amount of sleep, it’s important to go to bed at the same time every night.
A study published in the journal “Sleep Medicine” found that people who maintained a consistent sleep schedule had better sleep than people who drifted through the night. They also found that this was true across all age groups.
If you’re struggling to fall asleep after a few weeks, it may be a good idea to pull your alarm clock a little earlier. This will make sure you’re going to bed at the same time each day. If you need to take care of an important deadline at work, this can be beneficial if you’re able to fall asleep easier after a consistent bedtime routine.
Lower Your Tension
As we grow older, it’s important to remember that stress can have a real impact on our ability to sleep.
Stress can mess with your natural sleep cycle, preventing you from entering the REM phase of sleep. This can make it more difficult to fall asleep.
To help you lower your stress levels, you can try to identify the source of your stress. If you’re having trouble falling asleep because you’re worried about a test or a presentation you need to give in the next day, you can try to relax before bed.
You can do this by reading a few pages of a book and taking a few deep breaths. You can also try to take some time out of your day to relax. This can be by going for a short walk or sitting quietly and focusing on your breathing.
Eat a healthy diet
Eating a healthy diet before bedtime is another important part of falling asleep fast. We can metabolize calories from the food we eat throughout the day. This calorie consumption can make it more difficult for us to fall asleep.
Exercising regularly can help to keep your body active and healthy. This can make it more difficult for you to fall asleep as you’re likely to be more alert.
Exercising regularly, however, can also have a positive impact on your ability to fall asleep fast at night. It can help to lower your stress levels and put you in a better mood. This can make it easier to fall asleep.
Some people find that they fall asleep easier after a workout. You can try to do this at the same time each day. This will help to create a consistent bedtime routine.
Give Yourself Time to Relax
Finally, it can be helpful to give yourself time to relax before you go to bed. This can help to reduce your stress levels and put you in a better mood.
Practice deep breathing
Deep breathing is another technique that can help to relax your body and mind.
This can help to lower your heart rate and increase your blood oxygen levels. Deep breathing can also help to calm your body and mind.
Try to take a few minutes to meditate or engage in some quiet, relaxing activities. Deep breathing can help to put your mind at ease and make it easier for you to fall asleep.
Getting enough sleep is something we should all strive for. Lack of sleep can have a significant impact on a person’s overall health, happiness, and wellbeing. Fortunately, there are several ways you can get a better night's sleep, whether you're a teenager, college student, professional, or pregnant woman. For example, if you struggle to fall asleep and have trouble staying asleep, try taking a warm bath before bedtime.
The warmth will relax your muscles, making it easier to drift off. Getting enough sleep doesn't require that you forgo your social life, relax your schedule, or even give up your favorite activities. It just means making better choices.