If you’re reading this article, chances are you could use some helps on getting to sleep. It will provide you with several tips that help you fall asleep quick as figuring out on falling to such asleep is difficult when you have a stressful lifestyle, lots of thoughts racing through your head, or too much energy from the day.
Alcohol may help you fall asleep, but it can cause sleep interruptions, especially if you drink more than one or two drinks each night. Be careful not to abuse alcohol – the consequences can be dangerous and long-term.
We put together the tips on this article for people who want to know how to get sleepy and fall asleep quickly. It includes tips on what not do – like watching TV before bedtime! – as well as what’s best for a sound night’s sleep: a little exercise in the evening, a warm bath or shower at bedtime, and a cup of herbal relaxation tea before bed.
12 Tips on falling asleep quick
1) Start with a relaxing bath
If you take a warm bath before bed, it can set the tone for your entire evening. The hot water will make you drowsy and help you relax as you slowly prepare for sleep. Don’t fall asleep, however. Stop bath time when you’re ready to get into bed, and skip any soap that may have a sedative effect until after dinner.
2) Save your evening activities for before bedtime
This one sounds obvious, but many of us have active evenings in the evening – dinner out with friends, or exercise at the gym – and we don’t realize how tired we are until it’s too late to go to sleep. If you need tips getting to fall asleep quick, don’t skimp on the evening activities.
3) Eat well on a full stomach
If you eat a lot of carbs and sugars at night, it can make it harder to fall asleep as your blood sugar levels plummet. A gentle meal in the afternoon – half an hour before bedtime – is best. Avoid bread and sugary snacks, but feel free to have a small light snack about an hour before bedtime.
4) Skip TV for a few hours before bedtime
Some people find that watching TV or reading in bed helps them drop off. However, doing so often a couple of hours before bedtime can make it harder to fall asleep. If you find that you can’t get comfortable, stop watching or reading and try again later.
5) Avoid caffeinated beverages in the evening
Another valuable tips on falling asleep quick is related to Caffeine. Caffeine can keep you awake and jittery as your body prepares to sleep. Try to avoid caffeine – including decaffeinated tea and coffee – at least two hours before bedtime.
6) Don’t exercise within two hours of bedtime
Exercise may keep you awake, but it becomes especially ineffective after 2 or 3 hours of sleep. If you need help getting to sleep, avoid exercise within about an hour or two of bedtime.
7) Strictly avoid alcohol just before bedtime
Alcohol may help you fall asleep quickly, but our ‘Tips’ reminds you that it can cause sleep interruptions, especially if you drink more than one or two drinks each night. Be careful not to abuse alcohol – the consequences can be dangerous and long-term.
8) Go to bed only when you’re tired
Some people don’t have trouble falling asleep. Instead, they have trouble staying asleep. If you regularly “wake up” during the night and can’t fall asleep again for several hours, go to bed only when you feel sleepy – not when your roommates or neighbors are going to sleep! You’ll sleep longer at night and wake up feeling refreshed in the morning.
9) Create a relaxing bedroom environment
One of the most effective tips for helping you with proper sleep is to arrange bedroom conducive to sleep will help you fall asleep quicker, so try to make yours a quiet, comfortable place: change your sheets regularly, avoid using a television in the bedroom (unless you need background noise), and avoid cluttered or messy rooms. If you have trouble falling asleep because of stressful thoughts, try keeping a notepad and pencil next to your bed so that you can write down any concerns – only for when you’re about to sleep. It’s also a good idea to turn off your alarm clock away from the bedside.
In addition to the possible side effects of sleeping pills, using them too much can also keep you from getting the restful sleep that’s so vital for feeling rested when you wake up in the morning.
10) Keep a regular sleep schedule
If you have trouble falling asleep, let yourself get tired; don’t force yourself to go to sleep prematurely. If you absolutely have to wake up at a certain time every morning, set your alarm clock farther away from your bed. If you go to bed early but naturally wake up later, get up when your body’s ready – it will help prevent you from feeling exhausted during the day.
11) Avoid naps during the day
If you have trouble falling asleep at night, avoid napping during the day. Afternoon drowsiness can make it harder to fall asleep when bedtime comes.
12) Learn about natural insomnia remedies and pick the one that best suits you
Besides the tips mentioned above, if you still need help getting to sleep quickly, try out these proven insomnia remedies: exercise regularly in the day and sleep closer to midnight, stop drinking coffee and alcohol at least three hours before bedtime, avoid watching television in bed, take a warm bath near bedtime. If your insomnia persists despite a healthy lifestyle and these natural remedies, seek professional medical advice.
A Word on Sleeping Pills to Fall Asleep Quick
In the case of severe insomnia (walking around the house for hours at night or waking up too early), it can be tempting to try sleeping pills. If you find sleeping pills or other sleep aids work well for you, stick to them if you decide to use them.
For some people, the tips of using sleeping pills can make fall asleep quick, but they become addictive and cause long-term negative effects on your health. In addition to the possible side effects of sleeping pills, using them too much can also keep you from getting the restful sleep that’s so vital for feeling rested when you wake up in the morning. If you have trouble falling asleep – even temporarily – avoid using sleeping pills as a bedtime routine because they may interfere with your natural ability to sleep.
Frequently asked Questions about sleep disorder
1) Why can’t I get a sleep at night?
Probably because you slept in day.
2) How can I get rid of insomnia?
Try to stop a sleep for last 2 hours.
3) What are the best remedies for sleep disorders?
Exercise regularly, eat well with proper proportion of proteins and carbohydrates, do night shift or office job at night (no TV and no reading in bed).
4) Could you prepare a list with tips on how to get rid of difficulty in falling asleep quickly?
Sure. And if you have any more question or like to share any information with other users please feel free to contact us through the “Contact US” page of our website.
5) I have chronic insomnia and my doctor prescribed me to take some pills. How long should I take it?
Depends from the prescription.
6) Are sleeping pills safe?
Not always. Sometimes they can be dangerous, so ask your doctor or pharmacist properly before you start taking it. The effects of sleep medication on women are not clear yet. Always keep in mind that sleep is a privilege and should be used carefully since overuse of sleeping pills can cause health problems, because of which you may need a visit to your doctor, who might advise different measures to overcome the problem.