How to Sleep Fast and Increase Sleep Quality – 6 Ways

How to Sleep Fast and Increase Sleep Quality – 6 Ways

Tossing and turning in bed night after night? Well, you are not alone. Lack of Sleep is one of the major problems of urban lifestyle. This problem brings along so many other problems. The gain in weight, higher stress levels and anxiety are some of its side effects.National Sleep Foundation (India) suggests 9-11 hours of sleep for school going kids, 8-10 hours of sleep for teenagers and 7-8 hours of sleep for working adults. However, when it comes to sleep, it is always about quality not quantity and that’s what this article is all about. In this article, I am going to share some very effective tips that will help you to sleep faster and increase your sleep quality.

How to Sleep Fast just  in 5 minutes

 1. Maintain proper Sleep timings

Studies have shown that our body and brain responds well to sleeping at the same time every day. Doing this long enough actually sets up an internal clock in the mind, which will automatically help you sleep at the same time every night. On the contrary, varying our sleep timings by more than an hour can seriously disrupt your sleep quality. Also, the time at which you sleep matters. Every hour of sleep before midnight is worth two after midnight is not just a myth.

Studies have proven, the first third of the sleep which is most important. There can be some rare days when you are off your schedule, that’s understandable. But generally, try to maintain a proper sleep timing preferably before midnight.

2.  Put away electronic devices

The second effective tip is to place away all your electronic devices like your phone, TV, laptop at least half an hour before going to sleep. Numerous studies have shown that the blue light from these electronic devices, disturbs your ability to relax and sleep. You can also set an alarm one hour before going to sleep so that you know that now it’s time for you to make your room a tech-free zone. In this time you can read a book, meditate,  or write something. The whole idea is to prepare your body and mind for a good sound sleep.

3. Create an optimal environment

The third little thing is to create the perfect type of atmosphere for a good night sleep. First of all, prefer wearing loose cotton clothes because as compared to other fabrics, they are more comfortable for the body. The right temperature of the room is just as important. If you find that you are sweating or freezing, you will not be able to sleep well. Temperature range of 18-degree Celsius to 24-degree Celsius is considered to be optimal for sleep. Also, make sure that your room is dark. Other factors like mattress, noise, bed also contribute to the quality of the sleep.

4. Eat right at night

Eating is actually a big factor when it comes to a good night sleep. A full stomach may disrupt your sleep as the heavier the meal, the more time it will take to digest. The opposite applies too. Do not go to bed on an empty stomach on an empty stomach may interfere with your sleeping patterns as much as a full stomach. Now, there are some foods which are actually rich in tryptophan that actually induce sleep. Some of these are Almonds, Moong Dal, Paneer, Chicken Milk, Oats, Fish and Eggs.

There are some foods that help you sleep better, there are some foods you should avoid at night. Green tea, Black coffee, because they are rich in caffeine can mess with your sleep quality. Avoid them after 5 PM. Also alcohol. Although alcohol makes you sleep faster but, it negatively effects rapid eye movement sleep waking you up tired and nauseous. Drinking too much water at night is not a good idea. This is because you would not want to make late night disruptive trips to the toilet. 

5. Exercise during the day 

The fifth tip is that doing some form of exercise during the day will really help you sleep better at night. But make a note about the timing of your exercise. Exercising too close to your bedtime might make you too energised to fall asleep. So make sure you keep a gap of at least 3 hours.

6. Techniques to sleep well

Now, let me share with you some amazing techniques that will make you sleep in just a matter of minutes. First is the  4-7-8 technique. Basically, in this method, you have to breathe in through your nose for 4 seconds. Then hold your breath for 7 seconds. Then breathe out through your mouth counting 8 seconds. Do this for just 4 times and you will feel instantly sleepy. This is a powerful sleeping technique that focuses on relaxation. Second is blink your eyes continuously for 60 seconds. This will make your eyes tired and you will fall asleep faster. The third is take a shower or at least wet your feet. This will help to blood circulation for your body, set an optimal temperature and you will sleep faster and better.

Last update on 2018-02-10 / Affiliate links / Images from Amazon Product Advertising API