Getting sufficient, good quality sleep is vital for your body to relax after a tiring day and to prepare it to face the rigors of the next. Proper sleep offers many health benefits and is important for your overall wellbeing. However, many people have trouble falling asleep and lie tossing and turning for a long time. If you’re one of those who have slumber problems, try these proven ways to fall asleep faster:
- Keep your bedroom cool and dark. A lower room temperature lowers core body temperature and helps you fall asleep quickly. Making your room dark will help your brain secrete melatonin, a hormone that promotes sleep.
- Take a shower before bed. The rapid temperature decrease slows your metabolism faster and prepares your body for sleep.
- Use a weighted blanket that will molds to your body like a warm hug. The pressure will relax the nervous system and induce deep, restful sleep.
- Get a comfortable and supportive mattress. Smooth, quality bedding helps soothe and relax the body so that you fall asleep faster.
- Silence is also an important factor for a peaceful sleep. Turn off the noise-making devices before you go to bed. However, a 2008 study showed that youngsters who listened to relaxing classical music showed improvement in sleep.
- Keep a routine time for bed is a time-tested strategy to fall asleep faster. Try to sleep and wake up at the same time every day.
- Eat a light dinner. Drinking herbal tea or a glass of milk before bed relaxes the body and help you wind down.
- Wearing comfortable clothing is also important for a good night’s sleep. Wearing loose, light, cotton pajamas is a good option.
The National Sleep Foundation recommends practicing progressive relaxation to fall asleep faster. The technique, as described by Mayo Clinic, involves tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also begin from your head and neck and move down to your toes.