Some of us have no problems falling asleep immediately their heads meet the pillow, while some of us will stay for hours in bed, hoping that they may fall asleep, but that is never the case. To them, every night time is dreaded simply because they don’t fall asleep quite easily and as a result, they are usually tired the following. Unless it is a serious sleeping disorder, there are a number of things which may make it difficult for one to fall asleep, but once you become cognizant of them, you will always know what to do so that you fall asleep as soon as possible.
Here is a brief look at some of the sleep hindrances and some of the simple things you can be doing to fall asleep faster-:
Turn off all the devices
It is a recommendation you have heard from lots of medical professionals: do not use electronic devices before going to bed. The reason for this rampant advice is very simple – every time you use the devices before going to bed, your body will be taking cues from their light sources, thus making it difficult to release the hormones you need to sleep soundly.
At night, the darkness triggers the brain to produce melatonin which enables the body to slowly start switching off for the night’s rest. But by using electronic devices just before bed, the artificial lights produced from them is sufficient to fool the circadian rhythm that it is still daytime, and this will hinder the production of melatonin needed to help the body get a perfect relaxation. Therefore, if you want to be falling asleep faster, you must reduce the use of electronic devices such as computers, mobile phones, and watching television before you go to bed.
Keep the room dark
It doesn’t have to be stark dark, but you must avoid very bright light in your bedroom if you truly desire to fall asleep faster. Leaving the lights on or having a bright light in the bedroom will hinder the production of melatonin and this will make it difficult for you to fall asleep and stay asleep. It is recommended that you switch off the bedroom lights at bedtime, or you use bulbs with very dim lights so that your circadian system won’t be fooled that it is not yet time for bed.
Learn to relax and keep cool before sleeping
Bedtime should be a time to relax the body, mind, and soul so that you can recharge your reserves to give you the energy you need for the following day’s tasks. It is therefore imperative that before you step into the bed, you should be in a state of complete relaxation, both physically and mentally. This is not the time to get stressed over the day’s failure or to engage in a rigorous physical activity that will leave you tired and be sweating. If you find it difficult to relax naturally before going to bed, you can practice relaxation yoga or take calming tea a few minutes before going to bed so that you will be well prepped to fall and stay asleep.
Upgrade your mattress
Sometimes falling asleep may be difficult because of the discomfort originating from your mattress. If you don’t have the right mattress, or it is an old one which is no longer comfortable, you will find it very difficult to fall asleep and any turn, while you are asleep, may be sufficient to wake you up. Check your mattress to ensure that it is of the right quality and that you are not getting any discomfort from it. An old mattress will not just give you sleepless nights, but also may come with a wide variety of health complications, and which you can easily avoid by simply getting a new one from Tuft & Needles stores.
Use soothing sounds
Sometimes you may have a good mattress, avoid caffeine before bedtime, know how to relax and even avoid using electronic devices but still, you are not able to fall asleep faster due to certain external factors. You could be living next to a busy airport, a train station or the barks by your neighbor’s dog simply makes it difficult for you to fall asleep.
In such instances, you can counter the effects of the external noise by installing your own internal white noise to soothe you to sleep. Alternatively, you can play low and soothing music in the background to block the intrusive noise so that you find it easy to fall asleep. If the outside noise is too much, you can always soundproof your home so that you don’t get much of the noise coming from outside.
Get a better bed
The quality of your bed will have a major impact on the quality of your sleep, and this is irrespective of whether you have the best mattress in the world. The bed should be stable and sturdy, and the mattress should fit in just well. A squeaky bed will make it really difficult for you to fall asleep and if you manage to doze off, a simple turning may make so much noise that you might be awoken from your sleep. Therefore, if you are having trouble falling asleep and you have a terrible bed, think about replacing it with a new and sturdy one that will grant all the comfort you need to sleep like a baby.
Avoid caffeinated drinks and alcohol before going to bed
Caffeine remains in the body system several hours after consumption and it will keep you active thus preventing the brain from producing the hormones needed to signal the body that it is bedtime. Alcohol, on the other hand, is a sedative which will make you feel dizzy and sleepy but will never let you have a good night’s rest. Consequently, you should avoid caffeine and alcoholic drinks in the evening or just before going to bed. You can use alternatives or simply stick to water which will never harm you in any way.
