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  •   ४ बैशाख २०७८, शनिबार
Sleeping baby

5 proven tips that will help you fall asleep faster

३ माघ २०७५, बिहीबार १२:२९

Just like balanced diet and regular exercise sleep is really important for your mind and body to function well. While sleep requirements change from person to person an adult requires around 7-8 hours of sleep every day. But falling asleep quickly is not everyone’s cup of tea. If you have problems falling asleep at night then these tips will help you get your goodnight sleep.

1. Do not expose your eyes to blue light before sleep

We have a habit of surfing internet if we don’t fall asleep. But that can make you wide awake for a long time. Turn off electronic devices 30 mins before bedtime. Do not watch TV or expose your eyes to any bright light before going to bed.

2. Don’t consume caffeine or alcohol before bed.

Limit coffee to 2 cups every day. And don’t drink any caffeine after lunch- including soda, coffee, energy drinks etc. Having a couple of drinks at night may affect your sleep and hormones. Some doctors even suggest not drinking alcohol before 6 hours of bedtime.

3. Clear your mind and relax.

Another main reason for sleep deprivation is tension and disturbance in mental health. Relaxation techniques before bed, hot baths, and meditation can help you relax and calm your mind before sleep. Don’t play a lot of things in your mind rather optimize your sleep environment.

4. Establish a regular sleep routine

Many people with a fixed sleeping schedule fall asleep faster. Our body has its own regulations and if we hinder the body function, we may not fall asleep faster. Fix a bed time and always stick to it. Also avoid naps during daytime. If we don’t get enough sleep during night we tend to sleep a long time in day that will again be a problem for falling asleep fast at nights.

5. Listen to relaxing music

We all know music is a healer but according to research it is found that good soothing music helps us fall asleep faster. Try playing some good meditation music that will help calm your mind and get rid of all anxiety. If you don’t find relaxing music you can try sleeping in total peace without any sound.

 

 

 

 

 

प्रतिक्रिया दिनुहोस !
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