How to Fall Asleep Fast
You’ve got an early day tomorrow, and you know you should be asleep — but instead you’re just lying there, wide awake, watching the minutes tick by on the clock. You are wide awake at 3 a.m., your mind racing with a rising sense of panic about the difficult day ahead if you don’t fall back to sleep.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions.
Here are simple ways to fall asleep as fast as possible.
Fall Asleep Fast: Lower the Room Temperature
Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases.
If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60–75°F (15–23°C) could help.
Individual preferences will vary, so find the temperature that works best for you.
Taking a warm bath or shower could also help speed up the body's temperature changes. As your body cools down afterwards, this can help send a signal to your brain to go to sleep.
Fall Asleep Fast: Over 20 Minutes, Get Out Of Bed
Use your mind clock to estimate how long you’ve been awake. After 20 minutes of wakefulness, get up and leave your bedroom. Don’t spend time in bed trying to fall asleep. You probably will start worrying about falling asleep and then learn to associate the bedroom with not sleeping well.
Fall Asleep Fast: Experience Both Daylight and Darkness
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake.
During the day, exposing your body to bright light tells it to stay alert.
At night, darkness promotes feelings of sleepiness. In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep.
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.
Fall Asleep Fast: Clear Your Mind
Spend 10 seconds trying to clear your mind before thinking about one of three images: Lying in a canoe on a calm lake with a clear blue sky above you, lying in a black velvet hammock in a pitch-black room, or saying “don’t think, don’t think, don’t think” to yourself over and over for about 10 seconds.
Fall Asleep Fast: Exercise During The Day
Physical activity is often considered beneficial to healthy sleep.
However, it is important to maintain a moderate-intensity exercise routine and not overdo it. Excessive training has been linked to poor sleep.
The time of the day when you exercise is also critical. To promote better quality sleep, working out early in the morning appears to be better than working out later in the day.
Therefore, moderate-to-vigorous exercise in the morning could significantly improve the quality and quantity of your sleep.
Fall Asleep Fast: Treatment
Sleeping pills are usually the first treatment for people with poor sleep. Although they are not recommended for persistent sleep problems, they are effective for acute or short-term sleep disorders.
However, studies have shown that most people with poor sleep prefer not to take drugs to solve their sleep problems. Although they may help you fall asleep faster, in many cases, over time, they will stop using them effectively and repeatedly.
On the other hand, cognitive behavioral therapy (CBT) has been proved to be a very effective long-term treatment for sleep disorders. CBT works by training people to use techniques to address the psychological (or cognitive) factors associated with insomnia, such as "racing thinking", and to overcome anxiety and other negative emotions associated with insomnia.
In addition, CBT helps poor sleepers establish a healthy sleep pattern and establish a strong link between their bed and successful sleep, which means that sleeping and sleeping in bed become more automatic and natural. In fact, clinical trials of the Sleepio project found that the average sleep time was reduced by 50%.
Fall Asleep Fast: Moxibusiton
Moxibustion at Yongquan Point can cure neurasthenia, insomnia, polysomnia, etc. Yongquan acupoint is located on the sole of human foot. The first third part of the line between the head of the second and third toe suture and the heel is in the depression of the forefoot. It is the lowest part of acupoint in the whole body.
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