It’s a well-known fact that a good’s night sleep is incredibly important for a person’s well-being. It helps you feel healthy and will make your brain and body function optimally. While some people have no difficulty falling asleep, others can find it challenging not only to fall asleep but stay asleep. Poor sleep can be detrimental to your well-being with negative effects on all parts of your body. This article will provide some top tricks to fall asleep instantly and overcome this problem.
Trick #1: Lower The Room Temperature
A person’s body temperature will change as they fall asleep with their core temperature decreasing, but the temperature of the feet and hands increasing. If the room is too warm, you may find it difficult to fall asleep; therefore, it is recommended that you turn the temperature down in the room. Of course, individual preferences vary, so you should find a temperature that works best for your body. It may be useful to take a warm shower before going to bed to speed up the body’s temperature changes. As you cool down, this will send a signal to the brain to go to sleep.
Trick #2: Set A Sleep Schedule
The majority of people find that setting a sleep schedule helps regulate their sleeping patterns. Every person’s body has a regulatory system known as the circadian rhythm, and this internal clock signals your body to feel sleepy at night but alert during the day. By waking up and heading to bed at the same time each day, you can help the internal clock maintain a regular schedule. When the body adjusts to this sleep schedule, it will be easier to fall asleep and wake up at the same time each day.
Trick #3: Experiencing Daylight And Darkness
Light is an element that can influence the body’s internal clock affecting its maintenance of sleep and wakefulness. An irregular exposure to light results in disruptions of circadian rhythms, making it more difficult to both stay awake and fall asleep. During the day, exposing the body to light will tell it to remain alert; however, darkness will promote feelings of sleepiness. So, it is recommended that you expose your body to as much light during the day, but ensure it is in the dark during the night.
Trick #4: Do Not Look At The Clock
It is a common occurrence for people to wake up in the middle of the night, but the inability to fall asleep again can ruin your overall rest. People who wake up will tend to look at the clock and obsess about the fact that they are not sleeping. The act of “clock-watching” is common among people living with insomnia and can result in anxiety regarding sleeplessness. If possible, it is advised that you remove the clock from your room. If you do require an alarm, turn the clock away from your bed and avoid looking at it during the night.
Trick #5: Do Not Nap During The Day
People who do not sleep well at night tend to be sleepy during the day; therefore, they will take daytime naps. While a short nap can improve alertness and well-being, there are mixed opinions regarding the effects of napping on overnight sleeping. Research has found that long, regular naps can lead to poor overnight sleep or insomnia; however, studies have also shown that short naps do not affect overnight sleep. If you choose to nap, it is recommended that the naps are short (thirty minutes) and are early in the day.
Final Words On The Matter
As can be seen, there are various tricks to help a person fall asleep instantly ranging from avoidance of daytime naps to removing the clock from your room. Using the information, you can choose the best option to help you sleep at night.