HOW TO SLEEP FAST/ HOW TO FALL ASLEEP/SLEEP

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10 things to do to fall asleep fast.
1. Turn your lights off.
Make sure that you room is dark, almost black before you go to bed. Consider using a black blanket or something dark to put over your window.
This really helps you sleep better and gives you more restful sleep. It’s gonna be a lot easier for you to fall asleep without having the light coming in that could possibly wake you up.

2. Exercise During the Day.
Doing physical activity or cardio for at least 30 minutes per day will help you fall asleep at night. The timing of your exercise is important so make sure you don’t do it right before you go to bed. It can actually make it harder for you to sleep at night. Do it in the morning, before work, or after work to make sure that you do get your 30 minutes of exercise.

3. Take A Warm Bath.
Taking a nice, warm bath before going to bed will help you easily fall asleep. You may also want to try aromatherapy using lavender oils and scent to make you feel more relaxed and fall asleep fast.
Taking a warm bath or shower could also help speed up the body’s temperature changes. As your body cools down afterward, this can send a signal to your brain to go to sleep.
According to a study, taking a hot bath or shower before bed could improve sleep efficiency and sleep quality.

4. Drink Organic Tea
Can’t go to sleep? You may want to take a tea bag and put some hot water on it. Drinking organic tea can make you feel more relaxed and help you get to sleep. Some of the teas that are good for sleep are chamomile, lavender, lemon balm and passionflower.

5. Read a book
The bookworms would probably not like this idea. But this can actually work. Read a boring book or something that you are not interested in and you will surely be sleeping soon.

6. Lower the room temperature
Do you know that your body temperature changes as you fall asleep? Your body cools down when you lie down and warms up when you get up. If your room is too warm, you might have a hard time falling asleep. Set your thermostat to a cool temperature that works best for you.

7. Have a daily sleep schedule
Setting a sleep schedule helps you fall asleep easier. Your body has its own regulatory system called the circadian rhythm and your internal clock cues your body to feel alert during the day but sleepy at night.

Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. If your body is well-adjusted to this schedule, it’ll be easier to fall asleep and wake up around the same time every day. Give yourself 30–45 minutes to wind down in the evening before going to bed. This will help your body and mind to relax and prepare for sleep.

Remember that it’s also important to get 7 to 9 hours of sleep each night which is the optimal sleep duration for adults.

8. Practice yoga, meditation, and mindfulness
Stress can give you difficulty falling asleep.

Relax the mind and improve your sleep by doing yoga, meditation, and mindfulness.

Study shows that yoga can have a positive effect on a person’s sleep quality, sleep efficiency, and sleep duration. Furthermore, meditation can enhance melatonin levels and assist the brain in achieving a specific state where sleep is easily achieved.

9. Use the 4-7-8 breathing method
Have you heard of this method? This “4-7-8” method developed by Dr. Andrew Weil is an easy breathing method that creates a state of calmness and relaxation.

This breath control techniques are derived from yoga, and it consists of a breathing pattern that relaxes the nervous system. It can be done when you feel anxious or stressed.

Learn these basic steps for the 4-7-8 methods.

Place the tip of your tongue behind your upper front teeth.
Exhale completely through your mouth and make a “whoosh” sound.
Close your mouth, and inhale through your nose while mentally counting to 4.
Hold your breath, and mentally count to 7.
Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8.
Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly.
10. Listen to relaxing music
A relaxing music can significantly improve your quality of sleep. Chronic sleep disorders have shown to improve by listening to a relaxing music. You may try to listen to a soothing music for 45 minutes at bedtime for a better quality of sleep. Avoid a noisy environment to make you fall asleep faster.
DISCLAIMER:
It is always recommended to consult a Doctor or a healthcare professional for diagnosis and treatment of medical conditions. This video is for information only and should not be used for the diagnosis or treatment of medical conditions.