Falling asleep is something that should come to us naturally, but most times a number of things crop up to make it hard for individuals to enjoy healthy sleeping habits. One important thing to keep in mind when experiencing sleep disorders is to find out the reason for the inadequate sleeps. There are, however, some techniques that can be employed to help you sleep better at night.
How to Make Yourself Fall Asleep: 19 Tips You Must Know
Pay Attention to What You Eat and Drink
This means you should place a limit on the amount of caffeine you consume before your bedtime; make sure you eat the right type of foods everyday and eat light foods in the evening. Insist on foods with high magnesium content such as almonds, halibut, spinach, and cashew. You should also incorporate certain foods that are high in B vitamins into your diet. Such foods include green vegetables, legumes, nuts, etc. According to some experts, taking food supplements such as vitamin B6, magnesium and taurine is also helpful.
Exercise Every Morning
According to several studies, engaging in mild aerobic activities early in the morning can help improve the quality of your sleep. Exercising for at least 3 hours before your bedtime will give your body enough time to settle down before sleep sets in.
Increasing the length of time you get exposed to the outside sunshine daily helps improve your body's melatonin balance, which helps you get better sleeps in the night.
Sleep at the Right Time
Taking a 10-20 minutes nap in the day can go a long way to help you get a good rest and boost your brain's creativity. But you must ensure you nap before 3 or 4 pm, else you will have difficulties sleeping at night.
Avoid Stressing Your Brain before Bedtime
Overworking your brain will always keep your body awake at night.
Have Sex before Bedtime
Sex has a way of de-stressing the body to help you relax your muscles. Engaging in some rounds of good sex before bedtime will help you sleep better.
Have a Regular Sleep Routine
Discover fun activities that can help you relax before your bedtime and make sure you keep to your sleep schedule all through the week.
Most smokers exhibit insomnia symptoms naturally. This can be linked to the fact that the body system of every smoker go into a type of nicotine withdrawal at night.
Choose a More Comfortable Mattress And Beddings.
These can increase your chances of getting a more satisfying sleep.
Create Dim Quite Sleeping Environment
Make sure you form the habit of dimming all lights before your bedtime, and keep all lights turned off while you sleep. If you do not like pitch darkness, dim the lights as your bedtime approaches and turn them off before you fall asleep. Also reduce exposure to bright lights by turning off your Televisions, computers and phones at least an hour before bedtime. Keep your thermostat programmed to between 60 and 75°F or carry out some experiments to discover what suits you best. You can also keep out lights with heavy curtains, eye masks, blackout shades.
Use your bedside fan to cover up additional noises. You can also use a noise machine or any other kind of sound that enable you sleep better.
Relax Before Bedtime
You can find ways to relax before going to bed by drinking some healthy chamomile tea, venting stresses, drinking hot milk, and taking a hot bath.
You can also try out some relaxation techniques. In most studies, people who engaged in meditation recorded great improvements in overall sleep time and sleep quality. Other relaxation methods such as deep breathing, progressive relaxation, and yoga are beneficial to how to make yourself fall asleep naturally.
Clear Your Mind by Listening to Music
Keep your mind cleared and allow your thoughts to drift aimlessly. Don't reenact past arguments or problems in your head. If you are in the habit of doing that, distract yourself with music and concentrate fully on the music, and let the music carry you into some deep slumber.
Read a Good Novel or Textbook
If you fall asleep while reading a particular book in class, chances are that it will also help you sleep at night. Reading a book will also distract you from thinking worrying thoughts that can keep you awake.
Remove Anything That Can Make You Uncomfortable
Remove items like socks, bra, hair bands, and any other thing that stops your blood from circulating properly.
Fix a Proper Sleeping Position
Focus on how you sleep, you will often notice yourself doing what may not be too good for your body posture. Maintain a straight body posture to ensure you don't rest your neck a bit too low or too high. Replace your bed if it is too soft or too firm, and keep it covered using a foam pad, or sleep with a body pillow to make yourself comfortable.
Exercise Your Legs
You may not really engage in any exercise before bedtime, but doing some simple leg squats, or any other leg exercise of your choice can help the blood flow more to the legs instead of to the brain. These exercises will help you achieve a calm mind and drift into dreamland without any fuss.
Find Something to Focus On
This may not work for everyone, but finding something to focus on can help your brain settle down, and this makes sleep impossible. You can focus on things like the rhythm of your breathing to help your body relax.
Imagine Yourself Sleeping
Visualize yourself sleeping soundly while practicing progressive muscle slumber. Start at one end of your body and work up and down, clench each section of your muscle and release it for immediate overall relaxation.
Consult Your Doctor.
If you try every technique on how to make yourself fall asleep and still can't find your sleeping formula, consult your doctor. A doctor can help find out the cause of your sleep disorder and also help you identify certain habits and medications that could be hindering you from getting good sleep at night.