According to statistics, about one-third of the American adult population doesn’t get the recommended amount of quality sleep. As a result of lack of sleep, people face constant fatigue, daytime sleepiness, poor concentration, etc. But, that’s not all! Unfortunately, sleep deprivation may even lead to developing some serious chronic conditions like high blood pressure or type 2 diabetes.
Therefore, let’s eliminate these health risks and learn how to drift off with ease. Here’s a brief list of strategies and tips to help you fall asleep faster and finally get the optimal sleep and rest you desperately need.
- Stick to a Strict Sleep Schedule
Although following a consistent sleep schedule may sound challenging at first, once you stick to it for some time your body will automatically release natural melatonin (the sleep hormone) to help you fall asleep at that specific time. That said, go to bed and wake up at the same time every day without exceptions, even at weekends.
- Avoid Afternoon Napping
Short naps can indeed offer many benefits but only when they are limited to late morning or early afternoon (before 3 p.m.). Hence, although afternoon naps sound glorious and the idea of them is so tempting, stick to the rule of no late afternoon napping as they will certainly disturb your nocturnal sleep.
- Exercise Earlier in the Day
Physical activity is essential for optimal health, however, when it comes to sleep, you should mind the time of your workout. Experts say that exercise during the day can help you fall asleep faster at night. On the other hand, exercising close to bedtime will increase your alertness and keep you awake as it stimulates endorphin production.
- Reconsider Your Diet Before Bed
Research shows that having big heavy dinners can impede sleep and make it harder for you to fall asleep. Similarly, eating too close to bedtime can result in gastrointestinal issues like acid reflux or heartburn which can additionally affect your ability to fall asleep. Hence, stick to light dinners a couple of hours before bed.
- Limit Your Alcohol and Caffeine
Like heavy meals, alcohol and caffeine consumption close to bedtime can also disturb your sleep. First, even though alcohol has an initial relaxing effect, it later diminishes your quality of sleep and keeps you from staying asleep. Second, it takes 4 to 6 hours for half of the amount of caffeine consumed to leave the body. So, do the calculations and avoid drinking coffee or other caffeinated drinks late in the afternoon.
- Follow a Relaxing Bedtime Routine
Developing a relaxing nightly routine could significantly help your body fall asleep faster. For example, you can try meditation, yoga, stretching, reading, journaling, or having a warm bath or shower before you go to bed. The crucial thing is that you follow this routine every night and that you find an activity that truly makes you feel at ease.
- Avoid Screen Time Close to Bedtime
Finally, ensure you limit your screen time before bedtime if you want to fall asleep fast and easily. In other words, avoid watching TV or using your phone or other gadgets for at least one hour before going to bed. All electronic devices impede melatonin production which is why you should keep away from them to get a good night’s sleep.
To conclude, falling asleep fast isn’t always easy, but by following the above-listed tips you can doze off in a matter of minutes.