September 26, 2020
How to Fall Asleep Fast

How to Fall Asleep Fast : Best Remedies 2020

How to Fall Asleep Fast : Lying in bed at night always tossing and turning, sleepless? You are not alone in the world facing such problems, and there are many solutions to try. As summarized by registered nurse Martha Dekin, if you want to fall asleep quickly, you must keep the bedroom dark, cool and quiet, create a comfortable environment, use relaxation techniques, follow a fixed bedtime ceremony every night, Consult medication or take a sleep test. As long as you make some changes and persevere, you can fall asleep quickly every night!

How to Fall Asleep Fast : Best Remedies 2020

Method One : Improve the Environment

How to Fall Asleep Fast
How to Fall Asleep Fast

01: Keep the bedroom dark.

One hour before going to bed, dim the bedroom lights, and turn off all ceiling lights, night lights and tubes when going to bed. As long as there is any strong light (not just the light of the screen of the electronic device), it will make the body think that it is still early, and it is not time to sleep.

  1. If you want to read a book or write before you go to bed, try to use a small book lamp instead of a desk lamp or ceiling lamp.
  2. The blue light will keep you awake, it is best to choose a warm light. Reddish bulbs are the best choice.
  3. If the bedroom has a luminous clock, try to dim the light and reduce the screen brightness. You can also keep it back to bed so that you do n’t always want to check the time.
How to Fall Asleep Fast

02: Reduce distracting noise.

If possible, keep the noise in and around the bedroom to a minimum at night. For example, there may be an old-fashioned clock at home that always emits a loud ticking sound, which makes you unable to fall asleep, then change to a quiet clock. If there are other people at home, ask them to lower the volume of talking, playing music or TV programs while you are sleeping.

How to Fall Asleep Fast

03: Keep the bedroom cool.

Lowering the core body temperature helps sleep, so lower the room thermostat. Setting the temperature between 15.5 to 21 degrees Celsius (60 to 70 degrees Fahrenheit) may solve the sleep problem. The set temperature should be low enough so that the body temperature is slightly lower than room temperature, but do not chill it to the point where the body trembles. Must read : How to induce Vomiting : Best Remedies 2020

How to Fall Asleep Fast

04: Adjust the pillow to maintain the correct posture.

The ideal sleeping position is a straight line between the neck and the buttocks. Try to put a pillow between your knees to keep your hips neutral. If the current pillow cannot help the body maintain a comfortable and correct posture, you can purchase a new pillow if necessary.

  1. Try to sleep on your side or on your back. These postures are best for the spine and can make you sleep more peacefully. Sleeping on your back can also keep the airway open, which helps relieve the symptoms of sleep neap.
  2. If sleep neap prevents you from sleeping at night, you may wish to see a doctor. They may suggest that you do a sleep test to see if you need continuous positive pressure ventilation (CPAP) ventilator.
How to Fall Asleep Fast

05: Use a white noise machine.

Living near busy roads or hearing many annoying sounds during bedtime can make people sleepless. You can buy a white noise machine or play the sounds of nature, such as the sound of the waves beating or humpback whales singing. Must read : How to Grow Fast : Best Remedies 2020

  1. You can also listen to relaxing soft music, such as classical music or modern ambient music.
  2. Try not to fall asleep with headphones. After you fall asleep, they may slip onto your neck and wake you up. Play music with speakers.
How to Fall Asleep Fast

06: Purchase bedding and new sheets.

Maybe the bed prevents you from falling asleep. If the mattress is too hard, sags or raised, you can turn over or lay a foam mattress. If the bed sheet or quilt makes the skin uncomfortable or itchy, change to a softer one.

  1. If you have a limited budget, you may wish to find quality products at low prices online or in factory outlets. Must read : How to Grow Fast : Best Remedies 2020
  2. Look for high-density sheets. The higher the fabric density, the softer the bed sheet.
How to Fall Asleep Fast

07: Read the book if you can’t sleep.

When you can’t sleep, doing nothing in bed will make you feel more stressed and become more and more sober. If you can’t sleep after lying down for 20 minutes, you might as well read a book. Reading in bed can divert attention and make you sleepy.

  1. Try to read paper books instead of e-books. The light on the screen of the electronic device will keep people awake and unable to fall asleep.

Method Two : Try relaxation Techniques

How to Fall Asleep Fast

01: Count while breathing slowly and deeply.

Counting sheep if you ca n’t sleep is a hypnotic technique that everyone knows. You can count and control yourself to take a deep breath to strengthen the hypnotic effect. Inhale 4 times, hold your breath for a few seconds, then exhale slowly, about 8 times. Try to focus on counting and breathing to eliminate distractions and slow down your heartbeat. Must read : Home remedies to find out if your pregnant : Best Remedies 2020

How to Fall Asleep Fast

02: Imagine a relaxing scene.

You can also try other meditation techniques, such as imagining peaceful scenes. Imagine a place where you can completely relax, such as a beach or a place to relax in childhood. Focus all your attention on this place and imagine as many sensory details as possible.

How to Fall Asleep Fast

03: Try progressive muscle relaxation.

Take a breath and contract a group of muscles, such as the toes. Feel them contract, then relax them as you exhale, and imagine the pressure flowing away from your body. Continue to contract and relax the muscles of your legs, abdomen, chest, arms, and head one by one.

  1. As you relax each muscle, imagine in your mind that more and more pressure is leaving your body.
How to Fall Asleep Fast

04: Take a hot Bath.

Bathing or showering with hot water before going to bed can help the body relax. In addition, entering a cool bedroom from a hot bathroom can also lower your body temperature and help you feel drowsy.

  1. For best results, make sure the water temperature is above 38 degrees Celsius (100 degrees Fahrenheit). The water temperature is too low to achieve the same effect as hot water.
  2. Taking a hot bath can relax your body better. Regardless of whether you take a hot bath or shower, at least let your body enjoy 20 minutes. Must read : How to Remove Tonsil Stones : Best Remedies 2020
How to Fall Asleep Fast

05: Reading.

Reading can reduce stress and help relax. In order not to make the brain too excited, choose the books you have read before, and do n’t read books with the theme of horror or action adventure. Keeping staring at electronic devices will make you unable to sleep, it is best to choose traditional paper books.

How to Fall Asleep Fast

06: write diary.

If you find that your brain can’t stop, or you are suffering from daily stress, try writing a diary. Write down the events that happen every day and list the things that make you feel stressed. Write them on paper, put down these negative thoughts, and empty your brain so that you can sleep more easily. Must read : How to Identify Breast Lumps : Best Remedies 2020

Method Three : Improve diet and take supplements

How to Fall Asleep Fast

01: Before going to bed, eat a bit of whole grains or snacks high in carbohydrates.

High crab foods can make the body feel warm and comfortable, and produce drowsiness. It’s not good to eat too much before going to bed, but you can’t go to bed hungry. If your stomach keeps rumbling and prevents you from falling asleep, you may want to eat a bowl of low-sugar whole-grain cereals or tortilla chips, toast with jam or jelly, vanilla wafers or whole-wheat crackers and cheese.

How to Fall Asleep Fast

02: Drink warm beverages.

Drinking some warm drinks with soothing and calming effects can relax your body and mind. Warm milk or herbal tea are good choices. Chamomile tea or lavender tea is especially effective for promoting sleep.

  1. Avoid caffeine beverages. Do not drink any beverages before going to bed, otherwise it is easy to get up at night. Must read: Exercises to Reduce Breast Size : Best Remedies 2020
How to Fall Asleep Fast

03: Take supplements.

Chamomile supplements, like chamomile tea, can help you sleep faster. You can also take valerian root, which is the oldest insomnia herb therapy.

  1. Before taking any herbal supplements, be sure to ask your doctor, especially if you are taking prescription drugs. Must read: Exercises to Reduce Breast Size : Best Remedies 2020
How to Fall Asleep Fast

04: Take melatonin.

Melatonin is a hormone that helps people sleep at night. We are not yet aware of the effects of taking melatonin supplements for a long time, but it is safe to take one per night in the short term (no more than one month). Must Read : How to Remove Moles Apple Cider Vinegar : Best Remedies 2020

  1. Bananas, oats, pineapples, oranges, tomatoes and cherries all contain melatonin.
  2. As with herbal remedies, you should always ask your doctor before taking melatonin supplements.

Method Four : Lifestyle change

How to Fall Asleep Fast

01: Develop a fixed schedule.

Sleep and wake up at the same time every day to let the body know when it should be tired and need rest. Try to go to bed at the same time every night and set an alarm clock to wake up at the same time every morning, and weekends are no exception.

How to Fall Asleep Fast

02: Think of the bedroom as a relaxing sanctuary.

Do not work in the bedroom or engage in other activities. Think of the bedroom only as a place to sleep, and relax as soon as you train into it, and get a good night’s sleep. Must Read : How to Remove Moles Apple Cider Vinegar : Best Remedies 2020

  1. Since the bedroom is a holy place to sleep, you have to keep the room clean and attractive. Keep the room clean and smell fragrant, and change the sheets once a week or every other week.
  2. Use bed linen that makes the bed soft and comfortable, such as high-density sheets, duvets, and memory foam mattress covers. You can also try adding more pillows.
How to Fall Asleep Fast

03: Turn off all electronic devices one hour before going to bed.

Watching TV, using a laptop, mobile phone, or tablet can make it difficult for you to fall asleep. If you have difficulty falling asleep, try turning off all bright-screen electronic devices at least one hour before going to sleep. Must Read: How to Get Rid of Armpit Hair : Best Remedies 2020

  1. In addition to screen glare, browsing social media can also cause stress and increase anxiety. Do not browse Weibo, WeChat Moments, Facebook, Twitter, email, texting, or use other social media platforms at least one hour before bedtime.
  2. If you need to use an electronic device before going to bed, try to adjust the screen to the lowest brightness.
How to Fall Asleep Fast

04: Eat dinner earlier.

Eating too much before going to bed will cause the blood sugar to soar, and the digestive system works at full strength, which will also make the body feel uncomfortable. It is recommended to have dinner at least 3 hours before bedtime. Must Read : Home Remedies For Black Hair Growth : Best Remedies 2020

  1. Do not eat spicy food for dinner, they will cause stomach upset and raise body temperature. After eating spicy food, some people may have nightmares or very realistic dreams.
How to Fall Asleep Fast

05: Don’t exercise at night.

Do not exercise within 4 hours before going to bed and change the exercise time to morning. Exercise during the day is good for sleep, but exercise at night will hinder sleep.

  1. Exercising at night will raise your body temperature, speed up your heartbeat, and stimulate chemicals in your brain to prevent you from falling asleep. Must Read : How to Get Rid of Dark Circles : Best Remedies 2020
How to Fall Asleep Fast

06: Do not consume caffeine after noon.

Do not drink beverages containing caffeine or other irritants within 6 hours before going to bed. If you no longer consume caffeine in the afternoon, but still can’t sleep, consider quitting it completely.

  1. The body needs time to deal with caffeine, and the effect of a cup of coffee on the body will last up to 6 hours.
How to Fall Asleep Fast

07: Try not to take a nap.

After a long day, when you are exhausted, you will want to take a nap. However, this will change the sleep cycle, making it difficult for you to fall asleep at night. If you have to take a nap for a while, then go to bed in the morning, and not more than 20 minutes.

How to Fall Asleep Fast

08: See a doctor.

When having trouble falling asleep affects daily life or makes you depressed, it is time to see a doctor. If you are currently taking any medications, you should ask your doctor if they will affect sleep or if you can change to another medication. Read this: How to Reduce Fat on your Body

Most impotent points :

How to Fall Asleep Fast
How to Fall Asleep Fast

01: Keep the bedroom dark.

One hour before going to bed, dim the bedroom lights, and turn off all ceiling lights, night lights and tubes when going to bed. As long as there is any strong light (not just the light of the screen of the electronic device), it will make the body think that it is still early, and it is not time to sleep.

  1. If you want to read a book or write before you go to bed, try to use a small book lamp instead of a desk lamp or ceiling lamp.
  2. The blue light will keep you awake, it is best to choose a warm light. Reddish bulbs are the best choice.
  3. If the bedroom has a luminous clock, try to dim the light and reduce the screen brightness. You can also keep it back to bed so that you do n’t always want to check the time.
How to Fall Asleep Fast

02: Take melatonin.

Melatonin is a hormone that helps people sleep at night. We are not yet aware of the effects of taking melatonin supplements for a long time, but it is safe to take one per night in the short term (no more than one month). Must Read : How to Remove Moles Apple Cider Vinegar : Best Remedies 2020

  1. Bananas, oats, pineapples, oranges, tomatoes and cherries all contain melatonin.
  2. As with herbal remedies, you should always ask your doctor before taking melatonin supplements.

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