23 ways to sleep Quickly

23 ways to sleep Quickly 

Sleeping well directly affects your mental and physical health. It falls short and can seriously affect your daytime energy, productivity, emotional balance, and even your weight. However, many of us regularly roll and spin at night, struggling to get what we need to sleep. Getting good sleep at night seems to be impossible goal. By experimenting with the following tips, you can enjoy better sleep at night.

This simple tips will help you to sleep better.

1. Sleeping in a Cold room

Benefits of Sleeping in a cold room

1. Fall Sleep Quickly

As night approaches, your body temperature will naturally drop, slowing you down and letting you know it's time to rest and sleep. Keeping your room cool improves your body's natural sleep instincts. If the room is too hot, your signal may be blocked and it may take longer to fall asleep.

2. Improve your sleep quality

Your body temperature drops before bedtime and naturally increases as you get closer to being awake. An increase in body temperature will make people feel like they are "sleeping." If you wake up in the middle of the night with sweat, you will know how much damage it will cause in your sleeping. By keeping your room cool and adjusting the temperature overnight, you will find that your overall quality of sleep has improved.

Another way to improve sleep quality by keeping the environment cool is to stimulate melatonin production. It turns out that a room with a temperature in the range of 60 to 68 degrees will stimulate the production of melatonin, promoting sleep.

3. Prevents Insomnia

Stressful days and an overactive brain aren't the only reasons to stay up late. Studies have shown that insomniacs generally have higher temperatures at bedtime compared to so-called normal people.

Keep in mind that when you sleep at night, you will feel cold. However, if your body automatically heats up, you need to change your environment so that it cools down enough to indicate it's time for bed.

4. Enhance Mood

There are several ways to improve your mood by letting you sleep in a cold room. The first and most obvious reason is that because a cool room can improve the quality of sleep, you can sleep more and feel better overall. No one will accuse you of needing a nap like a grumpy kid!

Another reason is related to the link between melatonin and serotonin. Serotonin is a known mood enhancer and a precursor of melatonin, which means that melatonin is made from it. When both hormones are sufficient in our brain, we will rest better and feel happier.

2. Invest in a good mattress and cushion for sleep better

Not getting sleep fast also can be a reason of uncomfortable bedding.

3. Try SomeYoga

I was able to relax my body by adopting the idea of ​​savasana, but I want to keep the yoga movement on the mat. This may be good for those who lie down and feel uncomfortable, but taking some of the recommended postures can be tedious.

4. Have sex or masturbate before bed

sex before bed can make it easier to fall asleep. This is mainly due to hormones released during performance. Sex promotes oxytocin (a hormone that makes you feel connected to your partner) and lowers cortisol (a hormone related to stress). Also, orgasm releases a hormone called prolactin, which makes you feel relaxed and sleepy. All this leads to a pleasant and sleepy state, perfect for hugging and falling asleep.

5. Try not to sleep unless you feel sleepy

Yes, it sucks at 2 a.m., although you know you need to rest, you will not feel tired. However, climbing into bed when you are not going to fall asleep can cause you to fail.

Instead, perfxorm relaxing activities (such as gentle yoga and meditation or listening to soothing music) until you have a strong desire to sleep. If you have not fallen asleep within 20 minutes, please get up again and try to relax and exercise until you are sleepy and sleep for a while.

6. Take warm bath or shower before sleep

Immersing that pre-cooled bedroom from warm water will cause your body temperature to drop slightly. This temperature change will slow down the body's metabolic activity, thus triggering a drowsy feeling.

7. Drink some hot milk before sleep

Science does not necessarily support the idea that milk helps to sleep. However, if you are used to drinking milk before bedtime, the hint that a cup of warm milk will cause drowsiness may be enough to get sleep.

8. Do Some Exercise before sleep

You may be wondering if this suggestion contradicts the "No Exercise before Sleep" warning. However, some easy leg lifts, squats, or choosing leg exercises can help transfer blood to the legs and away from the brain. This can make you quiet and easier to slide into a sleep.

9. Turn off blue light

Smart phones, e-readers, tablets, computer screens, TVs and digital clocks emit blue light. This short-frequency light can be harmful to the eyes and disrupt sleep. Reduce the screen time to a few hours before bedtime to give you a good night sleep.

10. Keep pets out of bed

Many people sleep in bed with pet cats or dogs, but pets may prevent you from falling asleep. If they wake up at night, move or make a sound, they may wake you up from sleep. If you are the kind of person who wakes up hard to sleep at night, it makes more sense to bring your pet out of the bedroom. There are other reasons why pets are not allowed in your bedroom. If you have allergies or asthma, pet fur and dander may cause your symptoms. Pets going out will also bring pollen into the house. You can teach pets to sleep on your own bed in another small room.

11. Listen music

Music is more than just listening to music. It has a direct effect on the parasympathetic nervous system and can help your body relax and prepare to fall asleep. Older people who listen to 45 minutes of relaxing music before bed fall asleep faster, sleep more, get up less at night, and make the night quieter than when they don't listen to music. Similarly, when young people can choose to listen to classical music, record books, or not listen to anything before going to bed, those who relax with music will find that sleep quality improves more.

12. Sleeping during a day

It is normal to get tired from time to time during the day. However, it is not normal for drowsiness to interfere with daily activities. For example, don't fall asleep while reading a newspaper, having a business meeting, or sitting at a red light. Other warning signs include slow thoughts, difficulty paying attention, eyelid weight, and irritability.

If you frequently feel drowsy during the day, you may need more sleep. According to experts, most adults need at least 8 hours of sleep each night to get enough rest, but this varies from person to person. The bottom line is that you should sleep for the number of hours it takes to rest, cool off, and be fully alert the next day. If you get enough sleep, you will not be sleepy during the day. Taking a nap may be good.

If you get enough sleep, but feel drowsy in your daily life or it doesn't help to adjust your sleep habits, talk to your healthcare provider. Overwhelming sleepiness during the day can be due to many sleep disorders. For example, people with narcolepsy experience excessive drowsiness when they sleep at night.

13. Hide your alarm clock

"I'm sure it sounds as expected," he says. "That moment only increases my anxiety about falling asleep and getting it back."

14. Avoid night eating

Avoid eating closed to bedtime and avoid dinner and late-night snacks. If your body is eating a big meal, it certainly won't get the rest it needs. Also, if you are easily overweight or have digestive problems, you may experience painful heartburn and regurgitation if you are too close to bedtime and to asleep at night.

15. Keep yourself hydrated

At noon, people often begin to get lost, exhausted, and dream. Some have put additional pressure on work, but the truth is that our brain is starting to lose focus. A good way to regain your lost concentration is to hydrate your body with enough healthy body fluids, or just water to help replenish tissues and increase oxygen flow to the brain. Another good idea is to start the day with two glasses of water. This immediately stimulates and works your limp. Try this for a few days and you will feel thirsty as soon as you get out of bed.

16. Dim the light before you going to sleep

Exposure to bright lights before going to bed may negatively affect your chances of getting quality (and quantity) sleep. Light will inhibit the secretion of melatonin, which will affect your circadian rhythm and tell you that night is night time.        

Assuming you don’t want to sit in the dark for hours, please dim the lights before bedtime and find a happy medium.

You can also consider changing the bulb to a bulb with a "color temperature" below 3,000 Kelvin. These soft / warm varieties can reduce the effects of light on the nervous system.

17. Minimize disturbing noises help for comfortable sleep

Disturbing noises like a busy street or a barking dog which are beyond your control. Try to cover them with beside fan sound.

18. Keep the room dark and cool

You can do so use heavy curtains or eye masks which causes improvement in sleep.

19. Ban work from bedroom

Beds should utilized only for sleeping and sex.

20. Do not smoke

Due to smoke body goes into a nicotine with lead to sleeping problem.

21. Limit the consumption of caffeine

Drinking of coffee also be reason of fall asleep at night.

22.Eat and sleep 

Foods high in magnesium like almonds, cashews & spinach.

Food like rich in vitamins like green vegetable, nuts and legumes.

23. Try Techniques to relax

You may have heard that meditation is good for almost all possible ways. A meta-analysis found that the total sleep time and quality of sleep of those who meditated improved.

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