The importance of having enough rest daily can’t be overemphasized. The body needs nothing less than 6 hours of sleep every night to function optimally. For some people, they find it difficult to sleep due to some specific reason which could either be as a result of side effect of medication or emotional stress.
The truth is that learning how to fall asleep faster will come in handy for those nights when you find it difficult to sleep. There are necessary things you do when you want to get yourself ready for a bed such as turning off the TV and putting off the lights, but what then can you do when you still find it challenging to sleep afterward?
According to researchers and sleep experts, there are simple tips and tactics one can use to get the mind to relax so quickly that one can easily fall asleep in minutes. While this may sound a bit strange, it is entirely possible. Below are some simple yet amazing tips on how to fall asleep in 5 minutes.
Ensure You Take Care of The Basics
This is the first thing you need to do to prepare your mind to fall asleep. Taking care of the basics include brushing your teeth and taking a shower, turning off the TV and lights, shutting down your computer and putting away your mobile phone and any other thing you do before you are ready to go to bed. Keeping to this routine is an important ritual that prepares the mind and body to rest.
When you program your mind to work with a sleep routine, it becomes easy to fall asleep once you are ready to. Our technological gadgets such as laptops and mobile devices also pose a serious obstacle when we are trying to fall asleep. Turning off your phone or keeping it away from you helps a great deal in helping you get ready to snooze off.
Improve Your Sleeping Environment
A great way to set yourself in the mood to sleep is preparing your sleeping area. Lay your bed with clean sheets, get soft and comfortable pillows. If you are up for it, reorganize your sleeping area to look more like a nesting section of the room which goes a long way in setting you up for a good night rest.
You can add a wake-up light to help to get up in the morning a lot easier. This comes in handy especially if you don’t like waking up to the blaring sound of an alarm clock. Some good models also come with sounds that can help you fall asleep.
Improving your sleeping environment is a way of setting up the mood for sleep. A good way to put it is that a messy bed makes it difficult to rest on while a well-laid bed takes you faster to dreamland.
Prepare Your Mind for Sleep
This is the stage where you have to put in a little effort to fall asleep. It can be a lot difficult to pull this off if you are dealing with emotional issues and stress. Even after taking care of the basics and improving your sleeping environment, if you don’t get your mind to focus on sleep, it becomes difficult to get yourself to sleep as quickly as 5 minutes after hitting the sacks.
The best way to prepare your mind for sleep is to get off all forms of mental chatter. This is when you eliminate all the thoughts running through your mind. Most times when we lay in bed, we ponder over minor issues such as how to resolve a problem at work or our finances. When these thoughts linger on in our mind, it becomes difficult to fall asleep. A clear mind is the quickest way you can fall asleep because it becomes easy to focus on falling asleep.
Learning how to relax deeply is a great way to get things started. You can also include aromatherapy to help you relax if you are dealing with stress. Other mind relaxation tricks you can employ include the use of hypnosis, white noise, and binaural beats. These are useful in setting up a relaxing mood which helps you to fall asleep faster.
Take a Sleep Enhancer Before Bed
There are various ways to enhance your body for sleep right before you go to bed. Drinking warm milk or chamomile tea are examples of beverages you can take a right before bed. Remember that you need to cut back on caffeine, nicotine, and alcohol as these stimulants in addition to having an adverse effect on your health also makes it difficult for you to fall asleep.
Melatonin supplements also help in influencing the sleep cycle. When you choose to take melatonin supplements, it is advisable that you make them as a small solution while focusing on getting your mind to relax without spiking your melatonin levels. Research has also proven Magnesium to be useful in improving the quality of sleep. The recommended daily dosage is 400 mg but you can up doses to not more than 900 mg daily.
The average time to fall asleep on a supplement usually exceeds 5 minutes which is why it is better to take them as part of the necessary things to do when preparing yourself for sleep. Before consuming either melatonin supplements or magnesium to improve quality of sleep, it is advisable that you consult with your doctor or pharmacist to ensure that it is safe for you to take these supplements.
Don’t Force It to Happen
Even when you lie down in bed and still find it difficult to fall asleep, don't force it to happen. Thinking about the sleep or continually repeating the word "sleep" in your mind won't get you to fall asleep any faster. Instead of forcing things to happen, ease yourself into it but finding a soothing thought to help you relax better. Another reason why you might be finding it difficult to sleep is if you are dealing with a broken sleep schedule. If this happens to be the case, you need to adjust your sleep schedule to allow you to fall asleep when you want to.
Finding sleep requires an effort that should come naturally without being forced. When you force yourself to fall asleep, it takes its toll on your mind which affects your relaxation state making it impossible for you to fall asleep faster.
Bonus: How To Count Sheep?
On a Final Note
The benefits of sleep to the body are numerous. And finding it difficult to sleep is something you should look into. The best way is to stick to a healthy routine of getting the right diet and exercise to keep you in a positive mind frame. A sleep tracker also helps you to monitor your sleep and analyze your sleep patterns.
If you have any further questions or want to share some more helpful tips feel free to use the comment section. If you also find this article useful, feel free to share it with your friends and fans.
My name is Layla Parker, the founder of ASleepyWolf.com. At this site, our team is going to bring you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affects directly to your sleep, your health, and your life.