15 Ways to Fall Asleep Fast. Sleep Like a Bunch of Roses
Do roses really sleep well is the question, but that’s not the point. Use these 15 sleeping tips to increase the quality of your sleep, thereby upgrading the quality of your entire life. So how to fall asleep and how to sleep properly?
Sweat and spin – what a misery
It was as if a truck had driven over me. I did not only look like this, I felt that too.
- A dog who decided to exchange her weary brightly colored dog hole for our bed. And then every four seconds, her saliva reorganized into a loud smack.
- A group of friends came from a party at 1 o’clock and discussed this loudly in a narrow street with houses with opened bedroom windows.
- A half-bladder says: I do not really need to go, but you cannot really sleep anymore. So just pee.
- The same group of friends after having a drink with someone in the street, go home at three o’clock noisily.
Clearly, this is not the recipe for a well-equipped and happy day. The side effects of lack of sleep.
Do you often feel hurt by a train when you wake up? You wonder “why can’t I sleep”? Here the 15 best ways and things to fall asleep
#1. Dog hole – bad idea
Nice, such a cozy dog hole. However, pets in the bedroom are not such a good idea. Not only do they spread hair and dust, they can disturb your sleep.
People have been woken up often from their dog walking around a lot at night. In the hollow of the night, those ticking nails sound like hammer layers. When the dog sleeps well, everyone sleeps better, including the dog.
#2. Reduce stress
Stress, tension and worry reduce the quality of your sleep. It’s extra annoying when you worry at night because things always seem worse. Wet sheets, nightmares, a sweaty neck, restless sleep—these are all effects of stress.
Fortunately, you can easily reduce the negative impact of stress on your sleep.
- Write a moment in your diary. Do not just write what you’re doing, but also what you’re most grateful for today.
- Write down your thoughts. If you put them on paper, your brain may let go of them.
- Dim the lights before going to sleep, and stop thinking. Let your brain rest for a while.
- Turn off the TV and listen to quiet music or do some yoga.
Generally, do your best to reduce stress and worry. Sleep helps you relax, but it works much better if you have already rested yourself in advance.
#3. Make your bedroom your sleep gap
Your bedroom is meant for two s’s: sleep and sex.
TV does not start with an s. Neither does work, arguments, Facebooking, gaming, watching news, etc.
If sleep and sex make up the essence, then minimize your bedroom to those two things. Everything that does not matter with sleep or sex can leave the room. That provides more rest and a better sleep.
So yes, that also applies to the TV. Although there is sometimes sex to be seen, you cannot put him in the bedroom for a higher sleep quality. Also do your best to make your bedroom as quiet as possible. Knocking bells, buzzing computers, rattling timers—turn them off.
Can’t get things quiet enough? Invest in some good earplugs, which can help you a lot if you want to sleep peacefully.
#4. Make it dark
When it’s dark, your body becomes sleepy. When it’s light, your body wakes up.
Is there a lamppost by your house? Or do you have half-darkening curtains? Then adjust the situation to sleep well darkly.
And, at the same time, find out if you can let in the first sunbeams. Because if it’s really pitch dark, you’ll sleep a whole in the day, and your body won’t be prepared for the day.
Can’t get it dark enough? Then consider sleeping with a sleep mask. While traveling, I often use mine. I invested in a curly mask that does not touch my eyes. It makes it dark, but it passes a little light in the morning.
#5. Avoid screens before you go to sleep
Screens of tablets, televisions, laptops and smartphones mainly emit blue light, which is the same light that is emitted from my daylight lamp—the light that gives your body the signal that it’s morning.
Your body makes less melatonin, making you less sleepy. That, and the activity on the screen makes your brain restless. You’re not the only one who’s dreaming of colorful diamonds after an hour of Bejeweled game.
Stop screens at least one hour before going to sleep. On many smartphones, you can set an automatic sleep mode. My phone will become silent at 10.00 pm. Messages will come in, but the phone will not let me know. As a result, I can easily sleep better.
#6. Sports, but not in the evening
At times when you are mentally tired but physically equipped, it’s hard to sleep well.
Make sure you get some movement every day and try to move more than 1-2 times a week. Not only do you keep your body fit and healthy, you also increase the quality of your sleep.
When I walk during the day, I sleep almost without exception like a rose/block of concrete.
Important: Do not do sports just before bedtime. You can move (like walking or doing yoga exercises), but do not make it too intensive.
TIP: You cannot sleep? Throw your legs in the air. The shoulder position helps to sleep better according to yoga philosophy, because more blood flows to your brain and rinses well. I do it regularly and it seems to help.
Here you will find a yoga routine for better sleep, with an envious infinity pool.
#7. Say goodbye to being overweight
Are you too heavy? Then you can increase the quality of your sleep by shaking off your excess weight. Snoring and apnea are mainly caused by being overweight, and they disturb your sleep (and the person next to you) terribly.
By losing weight, you will be fitter, and your night’s rest will help you be more productive.
#8. Know what that night cap means
Alcohol has an interesting effect on sleep.
- If you drink, you fall asleep quicker.
- At the same time, the quality of your sleep (how deep you sleep) is much lower.
After drinking, you often sleep longer, but you feel less equipped. The old idea of a night cap (a little drink before sleep) can mean the best of two worlds. You fall asleep faster, but it does not affect the rest of your night’s rest because you have drunk a little alcohol.
Anyway, be aware of alcohol. Stop drinking a few hours before going to sleep, do not drink too much or do not drink. And if you plan to drink a glass every day, experiment with the timing.
Some drinks may make you more alert (hops in beer and caffeine drinks).
Another TIP: Stop eating two hours before going to bed, and eat light. This prevents cramps and stomach acid, and this ensures you don’t wake around 3 am because your liver is running overtime.
#9. Find the right attitude
I sleep best on my side. Other people prefer to lie on the back or on the stomach. Your attitude, mattress and pillow largely determine how you wake up in the morning.
People who sleep a lot on their back tend to snuggle or open their mouths, which is uncomfortable. People sleeping on the stomach can suffer from back or neck aches. People lying on their side can also suffer in their neck and back if the pillow is not properly aligned with the posture.
Observe how you fall asleep and in what attitude you wake up in the morning. Your sleep habits change from time to time, and it’s important that your pillow matches your current sleep habits.
#10. Calm your thoughts
Meditate just before you go to sleep. Do you have trouble sleeping because of wandering thoughts? Calm yourself by counting your breaths. Count on every exhalation, and try to keep it as long as possible. If you lose count, start again.
Try relaxing a little bit more during every exhalation and sink in your mattress at every exhalation. Give yourself permission to worry about your problems tomorrow. Now you can sleep.
By focusing on your breathing, you empty your head and relax. Before you know it, you’re gone, and it is tomorrow morning.
Do you often get ideas that you actually want to remember? Then put a piece of paper next to your bed so you can write them down. Once it is on paper, you can let it go and sleep well again.
#11. Calm yourself with the right drink
Coffee before sleeping is not smart. And that also applies to tea. But herbal tea is a very good idea. There are several types of herbal teas that help you calm down, including:
- Chamomile tea
Take your tea in your evening routine. But watch out for some time (1.5 hours) between the tea and your bedtime. Otherwise, you must interrupt your night for a toilet visit.
#12. Dress yourself smartly, or scarce
Sleep naked or in your underwear. Research shows that this benefits the sleep quality. I always sleep in my underpants, unless it’s really freezing.
Do you really want something on your body? Then look for airy, moisture-permeable nightwear that does not squeeze. Wear clothes with the properties of naked sleep with the benefits of clothing.
#13. Get the right amount of sleep
How much sleep do you need? There is a lot of discussion about that. Most experts are talking about 8 hours while some other people think it only takes 6 hours to get you on your feet.
You can base yourself on sleep phases. As you sleep, you will complete several phases, each 1.5 hours. First you sleep light, then you go deeper into the REM sleep (where most ‘magic happens’). Then you get up and sleep again light.
Those moments when you sleep light are the moments when you can wake up sometimes and you’re aware that you’re just turning around. Or the moments you notice that you have to pee. When you’re drunk, you’ll never sleep in the REM sleep, so you’re badly rested.
You can roughly say, the more often you complete a sleep phase, the more sleep out you feel.
If you spend 6 hours, then you can complete four sleep phases in theory. If you sleep for 7.5, hours then you can do five. I always try to sleep for 8 hours so I can complete the five sleep phases.
If you wake up in the middle of REM sleep, you often feel drowsy. That’s why it’s smart to go to bed at a strategic moment (6.5 or 8 hours before your alarm goes off). You can also use cool gadgets like a wake-up light or the Sleepcycle app on your smartphone (just put your mobile on airplane mode).
#14. Get up early and have a nice goal
When you get up early, you feel fitter than when you sleep the whole day away. You will better match the natural day and night rhythm and can benefit immediately from the early morning light. Daylight contains more blue in the morning, whereby the melatonin production is stopped and your body is ready for a new day.
Do you find it hard to get out of your bed? Introduce an inspiring morning routine. You will do this routine before starting your normal business day, and it will act as a gift for your personal development.
#15. Design an evening ritual
My evening ritual is very simple.
- We often drink a jar of herbal tea at the end of the evening with the lights soft and with nice music.
- I clean the house a bit, floss and/or do some yoga
- I take a shower, and after a shower, I often meditate for a few minutes.
Design an evening routine that helps to empty your head and makes your body ready for the night. Avoid bright light, avoid screens, avoid irritating information. Take a moment to be mindful, calm and relaxed. Then you will fall calmly asleep.
Nice sleep is not difficult
My advice? Start at tip 15. And if you have joined, get started with the rest. Sleeping is an important foundation that often does not get the attention it deserves. Better sleep is not difficult to achieve, so try the tips one by one and see how your life becomes more sunny, cozy and livelier.
I hope you like the 15 healthiest way to sleep. Don’t forget to share!
More Tips for falling asleep? Check here: >> medium.com/how to go to sleep fast 5 natural- sleep aids tips
More tips for a lively life
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