Sleep problem? 10 things to make you sleep faster
Reducing the room temperature can help you fall asleep because when we sleep, the temperature of our core decreases, while the temperature of the feet and hands increases.
So, be sure to maintain the temperature between 60-75°F to avoid tossing and turning through the night. If you share a bed with a partner, communication will become a key to make sure that both of you on the same page.
Yoga is an ancient art to promote relaxation and calmness, and scientific research has lauded its ability to improve sleep quality. With the help of relaxed breathing and flexible body movements, yoga aids in reducing stress and tension, which tend to trigger sleeplessness.
If you have insomnia, avoid taking naps in the day as it will cause you to sleep poorly at night. This often tends to be difficult as insomniacs tend to feel drowsy during day time. Even if you must nap, don’t sleep for more than an hour. Most people need between 30 minutes to an hour of a nap to feel rested and energized.
This is considered the most potent breathing technique to relax the body and wash it over with calmness and serenity. It will help you relax your nervous system before sleeping. You begin by placing the tip of your tongue behind the front teeth and use your mouth to exhale. Then, close your mouth and use your nose to inhale as you count to four, hold your breath and count till seven. Now exhale through your mouth and count till eight.
These are two more ancient arts that have been associated with deep relaxation and promoting quality sleep for centuries. Meditation aids in boosting melatonin levels within the body, and aiding the brain in helping drowsiness without much difficulty.
Many patients suffering from chronic sleeping disorders, particularly insomnia, are advised to listen to relaxing music to help them fall asleep. Buddhist music that consists of Buddhist chants and meditative tones is a remarkable sleep-inducing tool, and you can also experiment with other sedative music genres.