How to Fall Asleep Faster
Try these ideas to help fall asleep and avoid the effects of sleep deprivation and live healthier.
The average adult requires seven to eight hours of sleep. That hardly seems to happen and there are many adverse side affects to sleep deprivation. A lack of sleep affects concentration, brain function, and overall health. It can make the skin appear drab and affect mood causing irritability.
Several studies have been done that link stress to heart problems. This should be an awakening to lifestyle change. The American Heart Association names heart disease the number one killer of women in the United States.
Since sleep deprivation is also linked to higher levels of stress, anxiety, depression, and unnecessary risk taking, a few simple changes in lifestyle can help prevent these effects. A good night’s sleep could be the first step towards a healthier life.
How to Fall Asleep Faster
Try a few different things over a week’s period to see how the body adjusts and what will work best. Be as consistent as possible.
Here are some suggestions:
- No TV or computer a half hour to one hour before bed.
- Leave at least two hours between eating and going to bed. The body needs time to digest and will rest more easily afterwards.
- Try playing soft music or nature sounds, like ocean waves or something else soothing. This can help the mind get to a peaceful place.
- If noise is a factor (neighbors, dogs, etc.) try earplugs if the noise is fairly obnoxious, or white noise if it’s more easily drowned out.
- Take a hot bath or shower prior to bed.
- Do quiet things before bed like reading a book. Something that doesn’t require a lot of brain power.
- Do exercise during the day. Physical exertion helps the body get through its proper cycles. Leave at least four or more
hours between exercise and bedtime or the effect will be opposite.
- Avoid caffeine in its many forms too close to bedtime. As caffeine affects each person differently, this will vary, but suggestion is to leave a five hour gap between consumption and bedtime.
- If worry over financial problems is part of the stress, start making attempts to relieve that. Denial and procrastination only makes it worse.
The Restorative Powers of Sleep
The body uses sleep to help repair itself from everything that has happened during the day. It is a time when chemicals in the body are replenished and cellular damage is repaired.
Science has proven that sleep is necessary and despite the hustle and bustle of modern life needs to be a priority. It may just be that often overlooked “best medicine.”