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How to fall asleep fast?

Sleep is the body's way to heal and refresh itself. The lack of it has been proven to cause several behavioral, mental and physical issues. But how do you get to sleep fast? Read on and find out.
 

Turn off all your electronic appliances

Your body produces higher levels of luteinizing hormone and follicle stimulating hormone for inducing sleep during the nighttime. This makes your body sluggish and lethargic a few hours after sunset. However, the bright light from a computer screen, television, mobile phone, tablet, or video game console inhibits the production of sleep hormones in your body. Hence, you should switch off all these light emitting appliances a few hours before going to bed. Desist from late-night indulgence in social media websites like Twitter, Tumblr, LinkedIn, Facebook, and Instagram.

Keep your room pitch dark

Darkness promotes good sleep. Pitch darkness ensures that you fall asleep faster and enjoy a good nightís sleep. Turn off night lights and close all blinds in your bedroom.

Ensure that your room is cool

Cool your room to a temperature that you find comfortable. Hot skin coupled with a cool room offer the ideal combination for initiating a good nightís sleep.

Spend more than 1 hour outdoors every day

Go to bed only when you feel really sleepy

If you go to sleep at a specific time, the time you think "should" be falling asleep, can add to your anxiety and prevent you from falling asleep quickly.

Take a hot shower to fall asleep

An increased temperature of your skin enhances the feelings of sleepiness before you go to bed. For deriving maximum benefit, try to prolong your hot water bath to at least 20 minutes.

Do breathing exercises to relax

Slowly and deeply inhale and exhale, repeat 10 times. When inhaling try to use your belly, and not the chest.

Maintain a journal, and write in it religiously

Writing in a journal just before going to bed turns off your mind and prepares you for a good nightís sleep. Note down all the important events/incidents of the day in your journal. Plan your activities for the next day. This will push all the anxieties out of your mind and help you fall asleep.

If you don't fall asleep within 15 minutes, get out of bed, go outside for a walk

... and try again.

Drink a small glass of wine 1-2 hours before you go to bed

Alcohol in small quantities relaxes you, reduces anxiety.

Put on an eye mask

Take a strong sleeping pill

Read your favorite book

Reading reduces stress levels considerably and helps in unwinding your mind. Avoid reading suspense thrillers or horror novels before going to bed. These books will stimulate your brain excessively and keep you awake for a long time.

Change your sleeping position

Changing your sleeping position helps you fall asleep faster. For instance, if your normal sleeping position is lying on one side, try sleeping on your back, or vice versa.

Take a dietary supplement

Some herbs and minerals aid sleep. A combination of magnesium (200mg) and calcium (600mg) work in tandem to induce sleep. Likewise, a wild lettuce supplement helps enhance sleep, and reduce depression and anxiety. Valerian root supplement, an ancient cure for insomnia, enhances not only the quality of your sleep, but also the speed at which you fall asleep.

Exercise 1-2 hours before sleep

Take a walk or light jog.

Sleep on a bed which is not too soft

Take a bath

Protect your bedroom from noise

Invest in good windows if you live in a noise environment, by a busy street etc.

Watch TV

Sometimes it is good to watch documentaries, nature programs or other...

Have a warm drink

Sipping on a warm drink before going to bed relaxes your mind and body. Avoid coffee, tea, or caffeinated drinks. Warm milk with honey induces sleep and helps you in falling asleep faster.

Get the temperature right, it shouldn't be too warm

Free your mind of any thoughts and relax

Curse at your parents, go to your room and lock yourself in

Sundry thoughts impair sleep

Falling asleep becomes extremely difficult when personal worries, sundry thoughts, or brilliant ideas whirl around your mind at night. However, if youíre willing to make a few changes in your lifestyle, itís definitely possible to fall asleep swiftly. Listed below are some valuable tips on how to fall asleep fast.
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