Good sleep is essential, without which adverse effects can be seen on the body and mind. Processes such as learning, emotions, mood swings, and specific biological functions take a hit when the body doesn't get good sleep.
The most common sleep disorder that adults suffer from is Insomnia. It is estimated that around 30% of people experience some form of Insomnia. When faced with Insomnia, laying in bed worrying about your lack of sleep only causes further sleeplessness.
There are positive changes you can make to make sleep more accessible, here are some sleep faster hacks.
Ways to fall asleep faster- 101 guide
Cool it down in your sleep paradise
A warm bedroom can prevent good sleep. Our body temperatures fluctuate throughout the day, as we prepare for bed our core temperature falls, which can cause us to become drowsy. A warm room, or overly warm bed, can disrupt this natural temperature adjustment.
This is why your bedroom should be kept a bit cooler when you go to bed, the ideal temperature is between 60-66 Fahrenheit. And while this temperature is subject to individual preferences, studies show that cooler rooms increase likelihood of faster sleep.
Counterintuitively, a warm shower before going to bed can help you become sleepy as the warm water relaxes, the evaporation of the water as you dry-off will cool you down quickly. As your body cools, your brain perceives that it is time to sleep.
You can also stay cool with a cooling mattress or a cool gel memory foam mattress. A cooling mattress will help you stay cool throughout the night, preventing night-sweats and other sleep-disturbing conditions. Check out some of the most popular cooling mattresses at Mancini's Sleepworld.
The Military Method
It is a known that military people do not have the perfect sleep schedule. But since sleep is essential for them to ensure good health many learn a method to help them sleep faster. The military method is one of the most popular sleep faster tricks devised for them so that they can fall asleep in quickly. It also enhances sleep efficiency. Here's how it goes-
- Lie down and try to relax each part of your face. Your jaws, eyelids, brows, and lips should relax completely.
- Drop your shoulders and let your arms to rest on the side
- Take deep breaths, and it will relax your chest
- Start relaxing the lower half of your body. Start from your hips towards the end of the feet.
- Try and visualize a peaceful setting that makes you feel calm. And with this, you will start to drift off to sleep! If visualization doesn't happen, try saying "don't think" to yourself 10 times. Repeat it until you fall asleep.
The military method gets better with practice. If you are trying it for the first time, do not worry about doing it perfectly, as you will get better with time as you learn how your body responds.
Set a sleep schedule
A proper sleep schedule can help you fall asleep is easier. The human body has a regulatory system known as the circadian rhythm. This defines why you feel sleepy at night and awake during the day.
When you wake up and go to bed at the same time every day, it helps your internal clock maintain a regular schedule. For adults, it is crucial to get at least 7-8 hours of sleep every day.
Before you sleep, allow your body 30-40 minutes of wind-down time post evening. It will ensure that you are at ease and feel relaxed before dozing off.
Peaceful Sounds
If you do not have the perfect bedroom setting, falling asleep will be challenging. If there's too much noise, restful sleep cannot be achieved. Remove any sound that bothers you and replace it with peaceful music that helps you sleep. Try listening to white noise or various ASMR (Autonomous sensory meridian response) tracks online. These help millions of people sleep every night. If you prefer music over white noise, curate a playlist of 20-25 minutes with songs that make you feel at peace. Make it a habit to listen to them before sleeping every day and enjoy great sleep.
Some people find “brown noise” to be helpful in falling asleep. Sometimes called “red noise”, brown noise contains sounds across the frequency spectrum with decreasing power with each octive. Studies show that brown noise can help you fall asleep by mimicking the sound of rain or falling water. Brown noise is also thought to help alleviate some mild tinnitus.
Don’t look at the clock
For people struggling with Insomnia or sleeplessness, staring at the clock at night is common. This can create anxiety as one considers how long they’ve tried to sleep, and how little sleep they’re getting. This anxiety can worsen sleeplessness and keep you awake the entire night. Remove the clock from your bedroom, or hide it, you can set the alarm so that you wake up to the sound.
Often people wake up suddenly in the middle of the night, look at the clock and become upset. The thought that they cannot get back to sleep is disturbing. Hence avoid the clock and get rid of the anxiety.
Tick the tech away
Studies show that exposure to certain color frequencies of light can cause difficulties when trying to sleep. These colors are often associated with the light from device screens. The blue light emitted from such devices simulates sunlight. While it helps to awaken you in the morning, it has a detrimental impact when it's time to sleep. Scrolling through our social media feed before going to sleep can cause sleeplessness both though the light emitted and through anxiety producing content.
While it may be difficult to put your smartphone, tablet, or laptop away, screen exposure can impact your sleep.
Yet, if you think that keeping away tech is not possible, then switch to dark mode at night. It will reduce the blue ray from the screen and, in turn, make it easier for you to sleep.
Meditate before sleeping
It is a proven fact that meditation before bedtime helps you in sleep well. It clears your mind from all the thoughts and enables you to focus on the present. Here's how you can do it-
- sleep faster hacks
- Close your eyes and focus entirely on deep inhaling and exhaling
- If thoughts bother you, try and re-focus by giving your entire attention to breathing
- Start with 5 minutes on Day 1. extend the period as per your comfort
If you are new to meditation, then try out guided meditations. They are available in plenty online.
Choose the perfect mattress
A good night's sleep can only happen when you are sleeping on the perfect mattress. Based on our body type, the mattress choice varies. Not every person can feel comfortable on the same mattress. Factors such as body weight, sleep position, and preference of the sleeper play a major role in identifying the perfect mattress. Sleeping on the wrong mattress can lead to-
- Back and neck pain
- Incomplete sleep
- Aches due to low-pressure relief
- Irritation due to lack of sleep, and more.
To help you find the right mattress, use SleepMatch from Mancini's Sleepworld. Our exclusive SleepMatch is a science-based solution that provides a color-coded guide to perfect sleep. It scans your body and takes thousands of data points to match you with the perfect mattress. Visit your nearest Mancini's Sleepworld today to try SleepMatch. A perfect mattress is the key to perfect sleep!
Try aromatherapy
Aromatherapy is done with essential oils and the pleasurable aroma it releases. As per reports, these aromas help in getting sleep and relaxation. Some of the popular scents that help sleep better are -
- Damask rose
- Lavender
- Peppermint
Essential oils blended with lemon and orange are also known to help achieve better sleep. Use an essential oil diffuser in your room. The inhalation of such scents will help you sleep well.
Choose comfort
Your bed is where you spend 8 hours of your day! Make sure you choose everything based on the comfort preference that you have. Choosing the perfect pillow, suitable bedding, and a great mattress is a must. The wrong pillow can cause problems related to-
- Temperature
- Neck curve
- Comfort
- Posture
Apart from these, the material you wear while sleeping should also be chosen. Always choose light and airy clothes to wear while sleeping. As they will help you remain comfortable all night long.
With all these how-to-sleep faster tips, you can rest better and wake up fresher. Remember that there is nothing that can replace good sleep. To shop beds and for sleep essentials such as mattresses, beddings, and much more, visit your nearest Mancini's Sleepworld.