How to Fall Asleep Faster at Night?
I remember those days where I hardly get 6 – 7 hours to sleep after the busy day work. At that time, I felt going to bed was the most desirable and pleasurable moment. Due to the tiredness and limited hours to sleep, I usually fall asleep faster. Where also, I had to find time for the routine activities like yoga and meditation.
But the life need not be the same for others. The stressful days influence the healthy sleep and one has to depend on the effective ways that help one to fall asleep quickly.
Sleeping quickly is a need and time saver. For those who are serious about the successful life, they consider each pulse of time as valuable. Lying down in the bed and anticipating the sleep for hours is a real waste. Further, it causes successive health issues.
Most of the people nap easily during daytime or while traveling in a vehicle and when tries to keep awake, the more it pulls the other side. Yet, it is not the same at night.
There are many factors that stop one from sleeping faster at night. These are the external disturbances such as irritable or unpleasing noises, chatting of friends or neighbors, television, etc.
The man-made noises such as loudspeakers, vehicle horns are much unpleasant than the natural sounds such as caused by the rain or the wind. The internal problems like the health issues might also lag the sleep.
Here, I have summarized the simple ways to sleep quickly which is utmost effective in sleeping instantly at night ascertained by the yoga practitioners.
Physical Exercise for Active Body
Doing any form of physical exercise has a positive effect on the sleep. You may practice yoga asana for physical health and to reduce the stresses. There are certain asanas such as Surya Bhedena, Halasana and Uttarasana are good for sleep. (Read also Kapalbhati- Effective Yoga for Cold, Cough, Headache and Weight Loss)
Apart from the popular form of physical exercises, swimming and walking can add up to the sleep. We also had noticed that indulging in sports activities like football, rugby or that which involves much of physical activities help us to sleep easily at night.
The studies showed that major contributors to the sleep are the physical tiredness. When the body is very tired due to the active physical deeds, thence at night it becomes very responsive to sleep.
Similarly, the physical exercises make one active during the day. And, at the time of sleep, this activeness and alertness just change to the opposite which is responsible for the deep relaxation state of the body and mind. This helps to trigger faster sleep.
Practice Any Meditation Techniques
Nowadays, most of the people do some kind of mental relaxation techniques. Practice any form of meditation that throws off the stresses. Since, in this busy world of business, day job, and other daily activities, most of us get stressed. The secreted stress hormones ‘adrenaline and cortisol’ are the main cause of sleeplessness.
Take some time to relieve this stress and meditation is a suitable tool. Since the meditation doesn’t depend on upon anything externally. It can be practiced by anyone. A 15-minute meditation is sufficient. Interested aspirants can look for simple guided meditation or mindfulness meditation.
Easy Ways to Sleep Fast
This ‘easiness’ will be confined only to the words unless one has the healthy habits. For those who have significant trouble in sleeping and suffering from chronic insomnia has to be given treatment according to a specialist.
When one has the above two – physical exercise and mental exercise, falling asleep faster become an easy process. These both lay the basis for naturally triggering the sleep hormone ‘melatonin’.
Still, not able to sleep quickly, follow these simple procedures.
Our body and mind is more linked with nature and follows certain biological laws. So, if possible, go to sleep the same time every day but, some days it might not be possible. Yet, it’s not a bigger issue. Most of the time I used to sleep at a different time and it doesn’t have a greater impact on me.
Next, take the body to the biological condition of sleep, the relaxation state. This is done by slowing down the breath. The studies showed that how slowing down breath interacts with the nervous system affecting the metabolism and autonomic functions of the body. If one is expertise in the pranayama techniques of slowing down the breath, practice it lying on the bed.
There is also a breathing practice 4-7-8, a popularly known technique in the east and west rooted in the yoga.
According to this technique, inhale the breath for 4 seconds, hold for 7 seconds and then exhale the breath through the mouth for 8 seconds. Repeat it for 3 or 4 times. This will instantly take one to the biological condition required for sleep.
Don’t anticipate the sleep. Firstly, make the body ready for sleep as already mentioned before, then; prepare the mind to cooperate with the body. Indulging in the above two practices – physical exercise and meditation makes it easy.
Later, be in a comfortable sleeping position. Let the body be in perfect still without any slight movements, visualize an interesting or illusory play without any indulgence of an active mind. This can be something as like one is flying, skidding in a mountain steep, etc.
Let the play moves spontaneously. This will prevent other thoughts entering in the mind. One will be in a semi-sleep state analogous to the dream state. Finally, the awareness falls off. (Read also 2 Ultimate Ways to Control Mind and Thoughts during Meditation)
Factors Affecting the Sleep
At least, follow some of the healthy habits. So, it helps one to sleep easily.
Effects of light on sleep: The research showed that the presence of blue light emitted by the digital screen will trigger the active hormone that wards off the sleep. I used to be in front of the screen before sleeping. Yet, it doesn’t affect much of my sleeping hours. For those who are affected by it please shut down such digital gadgets at least an hour before going to bed.
Avoid consuming caffeine content food late at night: Consuming coffee, chocolate or caffeine content food items has an adverse effect to sleep and it is better to avoid at night.
Uncomfortable sleeping place: When one feels uncomfortable while lying down to sleep such as caused by low or high temperature. It is better to make it optimum for sleep.
These are only the major causes that prevent one from sleeping faster at night yet; there are also other causes that one has to consider.