Good sleep means good health. Most people focus on a healthy diet and exercise but give little attention to sleep which is the third most important part of a healthy lifestyle. Irregular sleeping patterns have a direct impact on your health and performance of mind and body.
When you are tired, you can’t function properly. Sleep helps you to concentrate, improves reflexes and focus. Most importantly your body renews itself while sleep. Better sleep helps reduce stress, strengthen the immune system, improves mental health, and maintain body weight.
We all suffer from insomnia or irregular sleeping pattern due to some illness, stress, fatigue, and high workload during the day. For short-term cure, people take sleeping pills but they should focus on fixing this issue permanently.
We all need an adequate amount of sleep to stay fit and function properly. Usually, we daily need 7-8 hours of sleep and it can differ from person to person.
Useful Easy and Effective Tips to Fall Asleep Quickly
Considering the value of sleep, we have compiled some easy and effective tips to help improve your sleeping patterns and give you sound sleep.
You all might know the importance of exercise for a healthy lifestyle. It does not just keep you fit but also helps sleep quickly and peacefully. But you should not exercise right before your bedtime as it will affect the sleep pattern in the wrong way. Instead, exercise in the morning as it will keep you awake and energetic all day and help you sleep comfortably at night.
Avoid Drinking Right before Bed
Avoid all kinds of stimulants before going to bed. Caffeinated beverages like tea, coffee, fizzy drinks can disturb sleep. Stop drinking such drinks 3-5 hours before going to sleep.
Foods that help sleep better
Try adding superfoods to your regular diet that can help combat insomnia and sleep faster. As pumpkin seeds are packed with magnesium that helps to relax the muscles and treat insomnia. Banana contains a high amount of potassium that is proved to be effective for improving the quality of sleep. Drinking a glass of warm milk with almonds provides tryptophan and magnesium. Tryptophan is a type of amino acid that stimulates melatonin (a sleep-inducing hormone). Other than that you can also add kiwi, yogurt, oatmeal, and turkey to your diet for better sleep.
Warm Bath Before Bed
Taking a bath at the end of a busy day is all you need to recharge and relax your mind and body. Researchers claim that a warm bath 2 hours before going to sleep can assist to sleep faster and better.
It helps increase the flow of more oxygenated blood in the body by making you breathe deeper. It relaxes the body and nerves and prepares the body for sleep. The more relaxed you are, the more quickly you sleep.
For an invigorating bath, add half a cup of Himalayan pink salt, a few drops of lavender or peppermint essential oil, and some dried petals (optional) to the bathwater. Give a little stir and immerse your body in this perfect blend of minerals and essential oil and get yourself ready for better sleep.
Turn Off Electronics
Turning off electronics that emit blue light is very necessary if you want to sleep quickly. The blue light coming from gadgets like mobile phones, laptops, LEDs, and LCDs makes you feel awake and hinders sleep. Also, try to avoid using social media apps and multimedia for 1 to 2 hours before going to bed to make your mind and eyes relaxed.
Read a book
Reading your favorite book can make you feel relaxed and calm. It keeps overthinking and negative thoughts away from you. For emotional balance, try reading some motivational and pleasing books that lighten the mood.
Morning and Bedtime Routine
Create a bedtime routine by adding healthy activities and strictly follow them. This will relax your body and make it ready for sleep. Try activities like reading, light yoga, listening to soft music, and writing a diary.
Create the Right Bedroom Environment
A relaxed and peaceful atmosphere prepares your body for sleep. So try creating a calm and peaceful environment in your room. You can dim lights and make the temperature of the room lower than the external environment.
You can also go for aromatherapy which helps inducing relaxation and sleep. Aromatherapy is a centuries-old method of relaxing the nerves and fighting stress and tiredness. For aromatherapy, get an aromatherapy lamp and lavender essential oil.
Switch on the steel plate on the aromatherapy lamp and put a few drops of essential oil on it. The heat of the lamp will break the molecules of oil and disperse them in the air. The calming fragrance of lavender will help improve sleep quality.
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