Poor sleep at night can have a lot of negative consequences. You can become more stressed, less concentrated, and totally sleepy throughout the day. If you toss and turn in your bed all night, it means that it’s high time to change your lifestyle. In this article, we have gathered seven effective tips on how to fall asleep faster you should be aware of.
1. Avoid caffeine in the evening
Caffeine is a central nervous system stimulant that helps you wake up in the morning and keeps you awake throughout the day. But you should know that increased caffeine intake can make you spend a night with your eyes wide open. That’s why it is essential to limit coffee and tea consumption in the evening. If you want to spend a night with a cup of something hot, it is better to drink herbal tea.
2. Make your room dark
If you want to fall asleep in time, your room should be dark. The point is that darkness promotes the production of a sleep hormone called melatonin. That’s why you need to unplug all the gadgets that shine in your room. It is also recommended to hang blackout curtains if a street light penetrates your bedroom at night.
3. Be more physically active
People who maintain a sedentary lifestyle often have problems with sleep. You should understand that physical activity boosts melatonin production, copes with pain, improves blood circulation, helps keep your muscles strong, etc. That’s why it is better to exercise, do yoga, walk, or play any other kinds of sports for at least 30 minutes a day.
4. Use meditation and aromatherapy
If you have a tight schedule and are exposed to prolonged stress but don’t know how to relax, meditation and aromatherapy can help you. These ancient practices help clear your mind and reduce stress levels. For aromatherapy, you can use lavender, ylang-ylang, marjoram, neroli, or chamomile essential oils that provide relaxation and help you fall asleep.
5. Have sex
Sex is a perfect way to start and end that day. However, many people claim that they feel quite sleepy after sex. If you are one of them, then you can double your benefits for sex. So if you have problems with sleep, you can solve them with the help of sex in the evening. Additionally, sex is also a physical activity that can make you feel tired and happier.
6. Turn off all gadgets before going to bed
As mentioned above, melatonin can be produced only in darkness. If you tend to watch TV or scroll social media on the internet with your phone before going to bed, it is not surprising that you may have a sleepless night. It is important to turn off all the gadgets at least an hour before going to bed.
7. Get rid of health issues
Many people don’t pay sufficient attention to their health. But you should understand that certain health issues can affect your sleep and significantly worsen the quality of your life. For example, many people have poor sleep because of sleep apnea, back pain, breathing problems, constipation, or other conditions. In the case of any symptoms, it is better to contact a medical care clinic to evaluate your condition and undergo proper treatment.
The bottom line
A lack of sleep can have a lot of negative effects on your overall health. The most common of them are high blood pressure, diabetes, heart attack, heart failure, stroke, obesity, depression, low immunity, and decreased sex drive. With the help of the aforementioned tips, you will be able to have better and longer sleep.
