Good sleep is incredibly important.
It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep.
However, many others have severe difficulty falling and staying asleep through the night.
Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions and various biological functions.
Here are some simple ways to fall asleep as fast as possible.
Lower the room temperature
Your body temperature changes as you fall asleep. Core temperature decreases, while the temperature of your hands and feet increases.
If your room is too warm, you might have a hard time falling asleep.
Setting your thermostat to a cool temperature between 15–23°C is ideal.
Taking a warm bath or shower could also help speed up the body's temperature changes.
As your body cools down afterwards, this can help send a signal to your brain to go to sleep.
Get on a schedule
Many people find that setting a sleep schedule helps them fall asleep easier.
Your body has its own regulatory system called the circadian rhythm.
This internal clock cues your body to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.
Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
Experience both daylight and darkness
Light can influence your body’s internal clock, which regulates sleep and wakefulness.
Irregular light exposure can lead to disruption of circadian rhythms, making it harder to fall asleep and stay awake.
During the day, exposing your body to bright light tells it to stay alert.
At night, darkness promotes feelings of sleepiness.
Get out and expose your body to sunlight or artificial bright light throughout the day.
If possible, use blackout curtains to make your room dark at night.
Practice yoga, meditation and mindfulness
When people are stressed, they tend to have difficulty falling asleep.
Yoga, meditation and mindfulness are tools to calm the mind and relax the body.
Moreover, they have been shown to improve sleep.
Don't look at your clock
It is normal to wake up in the middle of the night. However, the inability to fall back asleep can ruin a good night’s rest
People who wake up in the middle of the night often tend to watch the clock and obsess about the fact that they cannot fall back asleep.
Clock-watching is common among people suffering from insomnia.
This behaviour may cause anxiety about sleeplessness
Listen to relaxing music
Music can significantly improve quality of sleep.
It can even be used to improve chronic sleep disorders like insomnia