If you’re dealing with insomnia or restlessness at night, here are 10 ways to fall asleep quickly and naturally – backed by science.
Sleep is a fundamental part of our everyday lives. Without it, we simply aren’t able to function at our best.
If you’re someone who spends hours tossing and turning every evening as you try to get a decent amount of shut eye, you are not alone.
No worries. I’m here to help you to adopt a healthier sleeping pattern, so that you can start to fall asleep quickly and naturally.
If you presently feel anxious at the thought of going to bed every night – because you know you won’t be able to sleep – read on!
The following simple suggestions will help you to fall asleep naturally and quickly.
There may be a medical reason why you’re not getting enough sleep. Suffering from obstructive sleep apnea, chronic sinus disease and even snoring can prevent you or your partner from getting a good amount of rest each evening.
Visit your local ENT Doctor and you should get the answers you have been looking for. They will be able to provide you with effective relief after an in-depth evaluation of your condition.
Not only will this allow you to enhance your quality of life, but it will also give you the solid night of sleep you have been looking for.
You want to fill your body with nutrient dense foods that make you feel energized and satisfied.
Try to eliminate the foods that make you feel slow and sluggish such as sweets, cakes, fries and other fast foods.
Believe it or not, exercising more frequently can really aid your nightly sleep routine.
You don’t have to carry out hours of drawn out gym circuits in order for it to be effective either. You can do a quick twenty or thirty minute high intensity workout and it will work wonders.
The more often you move your body during the day, the better you will sleep, so try it out right away.
Sometimes people have trouble sleeping due to their brain activity. If you’ve had a stressful day at work or you’re going through relationship issues, this can really set your mind racing as soon as your head hits the pillow.
Many insomniacs swear by meditation as a form of tuning out of the stressful goings on in your life.
I wrote a best selling meditation book called Instant Calm which gives you simple techniques to help you feel completely relaxed before you go to bed.
If you’re not drinking an adequate amount of water, you will struggle to get the shut eye you deserve in the evenings.
Your body does a lot of recovery and repair overnight, so you need to make sure you’re well hydrated.
If you’re worried about needing to visit the bathroom at night, try to consume most of your water in the morning or early afternoon.
One of the biggest sleep killers in modern society is the smartphone.
When your cellphone emits blue light during the night it can wake you up and disturb a perfectly peaceful night’s sleep.
Try to turn your phone onto airplane mode. Or even better, leave it outside your bedroom!
Ditto on your computer!
Have you ever woken up ridiculously early after an evening of heavy drinking?
Alcohol plays havoc with your blood sugar levels which can leave you weak, dehydrated and unable to sleep properly.
Try cutting out alcohol completely and see how it affects your shut eye.
On a similar note, try to steer clear of caffeinated drinks after 2pm.
Even though you might be dying for that extra cup of coffee at work in the afternoon, your sleep pattern will be negatively affected by this.
As soon as your body recognizes that you’re winding down, you will soon get into a healthy and calming sleep routine.
Although it is very tempting to hit the snooze button at the weekend, you should try and keep your body clock the same as much as possible.
Waking up at the same time everyday will trigger a positive routine within your body.
This means that you will automatically become tired at a similar time each evening too, which will make it easier for you to fall asleep.
Try not to get overwhelmed and frustrated with yourself when you’re trying to get to sleep. Stay calm and use breathing techniques to drift off. Don’t count the hours before your alarm is going to go off – as this can make your mind even more anxious and stressed.
Remember that sleeping problems can be solved over a period of time. You won’t find a quick fix for your problems overnight. Be patient and you will get to the root of the issue eventually.
Many people start to accept that having no sleep is a normal part of their lives. But you don’t have to live that way!
Try to implement some of these 10 sleep improving ideas, and you will soon notice gradual improvements to your sleeping pattern