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Tips For Falling Asleep Naturally
There are many things that determine our effectiveness and health. Getting quality sleep is one of the ingredients for better health and function and you can enjoy relaxed nights through some simple, yet powerful natural techniques. One of the techniques is to ensure that you sleep on a quality bed, and use the right beddings such smooth beddings instead of polyester sheets. Avoid spring mattresses and instead opt for supportive, comfortable foam mattress. Additionally, you should read something light and interesting is also very helpful.
Avoid horror and action books since they will only keep your mind engaged. It is also important to watch your sleeping posture to ensure that you are breathing properly when you sleep. Side-sleeping is recommended as it helps in keeping your airwaves open. Maintain a clear sleeping schedule will also help you to enjoy quality sleep leading to a healthier, happier life.
Read the infographic below for more quality tips on how to sleep and fall asleep faster.
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13 Tips To Help You Fall Asleep Faster
1. Try Yoga for Sleeping
Yoga is one of the best ways to fall asleep faster. Some yoga poses are effective for sleeping, including:
- Corpse Pose (Savasana): It is intended to rejuvenate body, mind, and spirit
- Deep Throat Breathing: Calms the mind and relaxes the entire body
- Alternate Nostril Breathing: Encourages deep relaxation by balancing the left and right sides of the brain while calming the nervous system
- Child's Pose (Balasana): Induce users with a great sense of physical, mental, and emotional relief
Don't do yoga just after dinner. Wait at least 1 hour.
2. Napping With Right Practice
- Try to nap for no longer than 10 - 20 minutes. Avoiding napping completely is best.
- Don't try to nap after 3:00 or 4:00pm.
3. Keep Dinner Simple
- Try to keep dinner simple by incorporating sleep-inducing foods. Make sure to finish dinner at least three hours before bed.
- Don't go to bed hungry. Hunger keeps you awake.
- A heavy dinner takes time to digest, making it harder to fall asleep due to causing indigestion.
4. Choose Soothing Beverages
Herbal tea or a glass of milk relax the body and help you wind down. Use these herbs in tea:
- Chamomile: Chamomile produce a mild anxiety-inhibiting effect on patients with mild to moderate generalized anxiety disorder
- Magnolia Bark: Magnolol the main bioactive component of magnolia bark is effective in increasing sleep
- Passionflower: Produce amino acid gamma aminobutyric acid which reduces the action of some brain cells and makes a sense of calm
- Mint: Its stress-relieving properties help for sleep
Coffee: Do not drink caffeine or alcohol in the evening. These make it harder for you to fall asleep.
5. Try a Bath
- Try a warm 30-minute bath before bedtime
- It helps you to relax by increasing your body temperature
- Do not take a bath in water below 100F or 38C
6. Cool Room Temperature
- A cool room is critical for falling asleep quickly
- Set your thermostat between 60F and 67F
- Do not set your thermostat above 75F or below 54F because this can disturb your sleep
7. Wear Comfortable Clothing
- Wear comfortable shorts, pants, and shirts for optimal sleep.
- Make sure these are cotton to ensure breathable clothing
- Avoid polyester clothing, jeans, socks, and hair bands
8. Comfortable Bed
- Get a comfortable and supportive foam mattress, as well as smooth bedding
- This combination will help you to relax and fall asleep faster
- Avoid spring mattresses and polyester sheets
9. Read Something Light
- Read an entertaining or favorite book
- It's a great way to reduce stress and help your mind to unwind
- Avoid reading horror or action books
- These keep your brain busy
10. Shutdown Electric Devices
- Shut off the TV, laptop, and other electronic devices or gadgets
- They tempt you to engage and keep you awake
- Don't use your cell phone as an alarm clock
11. Dim The Lights
- Harvard recommends using dim red lights for night lights because they are least disruptive to circadian rhythms
- Do not use incandescent bulbs in your bedroom
12. Watch Your Posture
- Choose one position based on how well you're able to breathe
- Side sleeping is best because it helps keep your airways open
- Don't sleep left side regularly
- It can put pressure on the stomach and lungs
- So rotate with right and left
13. Stick To A Sleep Schedule
- Go to bed at the same time each day
- It will create a sleep habit and set your circadian rhythm
- Do not change your bedtime on the weekends
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