11 Simple Tips That Help You Fall Asleep Quickly

Hello Everyone!
I am back with you guys with one more important question  which we face almost everyday in our lives. Are we sleeping better? Am i sleep deprived? Have I become Insomniac? Have you been asking these questions to yourself lately?  These are the most common questions that are being put forward to a Doctor these days. The Good thing is: if you are struggling to find an answer to these questions then let me assure you are not alone. According to a poll conducted by Curofy, 1 in every 5 Indian suffers from sleeping disorder and approximately 21% patients ask for sleeping pills. In addition to above, According to Health Care India, 93% population of India is sleep deprived, but only 2% discuss their problems with physicians. One clear theme that emerges from these data is that "India is not sleeping Well". Worryingly, most of us are not even discussing this with doctors and thus letting it affect subtly. 

No doubt, lifestyle of people have changed drastically; it has become more demanding than ever, more stressful than ever, and more prone to sleeping disorder. People often make the mistake of not taking sound sleep into consideration when they talk about Being Healthy. Exercising daily and eating healthy foods are not enough, we need to have a better and sound sleep to keep our body functioning  like a well oiled machine. We all know that any kind of Machine needs maintenance and likewise our body also needs proper maintenance everyday to take on day to day challenges head on. In this blog, I will give you smart tips to maintain your body so that you can fall asleep faster and have sound sleep as well. These techniques are quite efficient when followed religiously. So, let's get straight to these techniques, shall we?!

1. Start Home Workouts In The Morning 

Do exercise in the morning and avoid exercise in the evening. Recent studies have shown that exercise in the morning charges our body and we feel more energized and active all day long. This also helps a person cool down faster in night which can help to fall asleep quicker. When you workout in the evening, close to your bedtime, you’ll be on a post workout high and your body temperature will be too high to fall asleep. So, you need your body temperature to cool down in order to sleep quickly.

2. Stop Drinking Caffeine After Dinner 

If you like to drink caffeine like coffee or tea at night, then stop doing this immediately. Caffeine impacts our ability to fall asleep fast. Plus it can dehydrate you and wake you up in the middle of the night. This can be a tough habit to break if you’ve been drinking a nightly coffee but the sooner you can stop the better it is for your health. It’s best to slowly get yourself off the habit. A really good substitute is to try herbal teas. Herbal teas don’t have caffeine and they can taste really good as well. Plus some herbal teas have many antioxidant powers as well.

3. Upgrade Your Bedding 

Your bedding has a lot to do with your sleep, more than you probably realize now. The two major factors which bedding affects is your sleeping temperature and allergies. If you don’t have proper fabrics, you can quickly overheat at night and even though you may not completely wake up, you’ll interrupt your sleep cycles. Make sure if you are in the market for new bedding to also look at the type of pillow you use and your comforter, well I suggest you to avoid high puffy pillows or try to sleep without pillows because it helps to reduce back pain and keep spine stronger. All of these factors can and do impact your sleep which directly impacts your weight loss and health.

4. Listen to Music 

Most people love  listening to music so if you are a music lover then you should follow this trick. Noise of some sort can be a very big help while falling asleep fast. On your phone, you can get nature noise sessions which help you fall asleep very fast. These create soundscapes which relax you and clear your mind. The mix of relaxation and a clear mind is the golden key to fast sleep.

5. Blink fast 

If are having trouble falling asleep, blink your eyes fast for a minute.

6. Warm shower

Before going to bed, take bath with hot water. It helps to relax your muscles due to which you easily fall  asleep.

7. Don't  panic 

If you trying to fall asleep and you still can't fell that then Stop being panic. Just try to do something else for some time whatever you like. And then go for sleep.

8. Make a fix time 

When you are facing problem while fall asleep then make sure you have to make a routine time of sleep in night. As we know this fact that "Try again and again and you will succeed at last", so if you try to make your habit to fall asleep at fix time then one day definitely you will fall asleep at the desired time and after that day this will become part of your routine.

9. Do yoga and meditation 

For better sleep you can do yoga and meditation which helps you to sleep well.

10. Aroma therapy 

If you want better sleep then you have to search for lavender scent. Study shows that smelling lavender before going to bed help people fall asleep more easily.

11. Drink coconut water 

Coconut water can help you to fall asleep quickly and improve the quality of your sleep, because it contains GABA, a neurotransmitter which makes you feel relaxed and calm, and has anti-anxiety effects too.

Sleep is probably more important in the grand scheme of things. When you take proper sleep next morning you feel so fresh and energetic. After good sleep your mind works properly, it improves your stamina, boosts your creativity, reduces stress level and helps you to increase your focus on work. Good sleep plays a major role in your hormonal balance. When you don’t sleep well on a consistent basis, you increase your chances of weight gain and poor health. Studies have proven that when you are not taking proper sleep for a long time your body starts malfunctioning. Things that happen to your body if you don't get enough sleep-

• ‌Weakens your immune system
• ‌Lower your sex drive
• ‌Leads to weight gain
• ‌Risk of certain cancer
• ‌Risk of diabetes
• ‌Risk of heart problems
• ‌Effects your memory
• ‌Effects your skin
• ‌Increases stress
• ‌Increases irritability, and
• ‌Increases anxiety too

So, guys incorporate the above techniques in you daily lifestyle and start sleeping well.

Take Care !! Don't forget to comment below if you have any queries or need help with anything. See ya!!