Written By Finnegan Pierson / Reviewed By Ray Spotts
Most adults should aim to get between seven and nine hours of sleep each night. That may seem like an utterly unachievable amount, but it is possible. Being able to fall asleep quickly once your head hits the pillow is one way to sneak more sleep into your routine.
Use these five tips to fall asleep faster so you can be more rested and better able to face each day.
1. Establish a Bedtime Routine
Speaking of routines, do you have one that you follow each evening? If you are not getting enough sleep, establishing a daily bedtime routine can be an easy fix. Everyone's daily habits will vary, but there are certain things you can do to promote more restful sleep at night.
Many of the best bedtime routines start way before you head off to bed, which is why making it a habit will be most effective. This way, you aren't waiting until you are exhausted to think about getting ready for bed. For example, natural sleep supplements can help support healthy bedtime habits, but some should be taken with a meal or first thing in the morning.
2. Turn Down the Temperature
The temperature in your home plays a bigger role in how well you sleep than you might realize. Cooler temperatures send a signal to the body that it is time to slow down and rest. As your body gets ready for bed, it naturally begins to cool itself down. This process is tied to your natural circadian rhythm and the release of melatonin that occurs in the evening.
According to sleep experts, the best temperature for sleeping is around 65 degrees. That may seem cool to you but give it a try for a week or so before you dismiss the idea. You just might find some of the best sleep you've had in a while. Using a room air conditioner or fans allows you to adjust the room without affecting everyone else in your house.
3. Remove Electronics From Your Bedroom
Blue light from electronics can disrupt natural circadian rhythms, making it an enemy of good sleep habits. Shutting down electronics a few hours before you head to bed can help minimize the impact. If you can't bear the idea, try using special filters or glasses designed to block blue light.
4. Watch What You Eat and Drink
Certain foods and drinks can affect sleep quality. Here are a few of the most common culprits:
- Alcohol: While a glass of wine with your dinner is probably not a big deal, having much more than that can affect how well you sleep. You may fall asleep faster after a few drinks, but your sleep quality will suffer, and the chances are pretty good that you will wake up throughout the night.
- Caffeinated foods and drinks: Sodas, coffee, tea, and chocolate are just a few of the items that you should limit if you want to fall asleep quickly and stay that way all night.
- Spicy food: Try not to eat spicy foods late in the day. Besides contributing to acid reflux symptoms, they can also raise internal body temperatures enough to interfere with natural sleep processes.
- High-sugar foods: Any foods that cause a spike in your blood sugar levels can start a hormonal cascade that makes falling asleep more difficult.
- High-fat foods: Your body must work extra hard to digest high-fat foods. That means it doesn't get a chance to slow down and get ready for sleep. Give it a break by skipping foods loaded with fats late in the day.
5. Try a Gentle Yoga Routine Before Bed
If you find yourself lying in bed thinking about all of the things you should do and are unable to relax, a gentle evening yoga routine might be helpful. There are tons of great videos online that you can watch for free. Look for one that is designed to help you relax and fall asleep.
Sleep is important to your overall health. Developing a routine, lowering the temperature, and making smart food choices can help you fall asleep faster.
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Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.