You may have experienced lying in bed for hours, wishing for the sleep fairy to come and lull you to the dreamland, and yet you fail to sleep? Your mind and body exhausted and craving for some rest after a tiresome day at work, yet your eyes refuse to close and take you to a dream world lacking sensation and worries?
It is quite common to experience a lack of sleep or the inability to fall asleep timely. Your brain suddenly starts racing as soon as you lie down on the bed, with unwanted thoughts and ideas filling your mind.
Your mind is either the most creative or the most curious in such state, making you unable to clear your mind and sleeping, leading you to feel tired and exhausted the next day.
Unhealthy habits and imbalanced diets often lead to sleeplessness, which eventually turns makes you an insomniac.
Multiple problems are followed by lack of sleep, including a weak immune system, upset digestive system, fatigue, weight loss and inability to focus and be creative in your work field.
In this article, we will discuss some of the practical and convenient methods which can put you to sleep in an instant.
Table of Contents
- Habits Which Can Help You Fall Asleep Instantly
- Sleep in Cooler Places
- Correct Your Circadian Rhythms
- Avoid sleeping in or taking naps
- Sleep in a dark room
- Exercise During the Day
- Set for yourself a balanced and a healthy diet
- Avoid checking your phone
- Sleep in quiet and calm places
- Accustom your body to bed to sleep only
- Avoid Brainstorming
- Listen to Music and Calming Melodies
Habits Which Can Help You Fall Asleep Instantly
Sleep in Cooler Places
According to scientific research, it is advisable to sleep in places with low temperatures.
While we lay down to sleep, the core temperature of our body drops significantly, but on the other hand, our hands and feet become more heated. Sleeping in a room with high temperatures might lead to agitation, as a result, which will affect your sleep.
To speed up your sleeping process, you should lower the temperature of your room. Take a bath before going to bed that will help you speed up the process of reducing your body temperature.
Once you are in bed, your body will gradually cool down, making you sleep in an instant.
Correct Your Circadian Rhythms
Biological rhythms or circadian rhythms are the life patterns, which your body adopts after repeating the same process over an over again.
We feel exhausted at night and active at day, because of our biological clock set that way. Nocturnal animals are more active at night because their body is adapted to function adequately at night-time.
Setting up favorable circadian rhythms for ourselves can significantly help in improving our sleeping patterns.
Repeating the habit of waking and sleeping at fixed times will automatically signal your body to adapt accordingly.
As soon as its time to sleep, you will find yourself getting tired with sleep without putting in any extra effort and vice versa.
Avoid sleeping in or taking naps
One of the best methods to sleep instantly at night is to avoid frequent naps throughout the day. We often tend to sleep in during weekends or take a short nap during weekdays to minimize the exhaustion.
As a result, our sleeping pattern gets messed up, and we find it hard to sleep at night.
If you control yourself from falling asleep during the day or sleeping in during weekends, it will significantly aid you in improving your sleep patterns and will help you fall asleep as soon as you lie on the bed.
Sleep in a dark room
Melatonin is the hormone produced by the brain, which aids in the sleeping process. Lack of melatonin secretion leads to insomnia or inability to sleep instantly.
The production of melatonin is greatly affected by your exposure to light. The more you are surrounded by light, the less melatonin is produced by your brain, making you more active and productive.
To adopt a healthy sleep pattern, it is advisable to sleep in a dark room, with your lights turned off.
The lack of light will stimulate your secretory glands in brain to produce more melatonin, which will help you to sleep instantly without any delay.
Exercise During the Day
Exercising is one of the most prescribed and suited methods to help yourself improve your sleeping habits.
Some light exercise during the day or even a ten-minute walk daily is enough to help you in regulating your sleep pattern.
The more you exhaust your body physically, the more your brain will push you to sleep or rest to recharge itself.
Exercising during the daytime not only improves your sleeping pattern but also helps in minimizing insomnia.
Set for yourself a balanced and a healthy diet
A healthy and balanced diet is the key to a healthy sleeping pattern. If you continue to eat junk food and massive intake of sugar, it keeps your metabolism activated, thus making it difficult for your brain to properly shut down at night.
Use of Nicotine and Caffeine throughout the day also interfere with Melatonin production which causes irregular sleeping pattern. You should avoid indulging in excessive intake of sugar or carbs.
Try to stay away from carbonated drinks, energy drinks or smoking. Tone down your alcohol consumption.
Make a healthy diet plan and follow it rigidly and you will see yourself sleeping instantly at night without putting in much effort.
Avoid checking your phone
Every one of us is living a virtual life in the twenty-first century, thanks to excessive globalization and advanced technology.
We are constantly updating and checking our social media accounts to ensure our presence in this world.
We have formed a habit of checking out social media accounts every once in a while, which increases our agitation and anxiety.
You need to avoid checking for updates or engaging in using your phone while you lie in your bed at night-time.
Try to get rid of every though wandering in your brain, instead focus on your breathing pattern.
Take deep breaths and make sure to count them backward. Once you focus on your breathing, all other thoughts will automatically leave your brain, lulling you to sleep.
Sleep in quiet and calm places
It is always advisable to sleep in areas that emit a gentle and soothing feeling. Before lying down to sleep, make sure that your surroundings are quiet.
Switch off every possible device that can cause disturbance or disruption to the peaceful atmosphere that you have chosen for sleeping.
Make sure that your bed is comfortable and cozy to your liking. Sleeping in quite places will help you a lot in falling asleep instantly.
Accustom your body to bed to sleep only
One of the habits which can acquire to fall asleep instantly is to make sure that you do not accustom your body to bed for any other purposes other than sleeping.
Try to avoid eating, working, or passing your free time lying on bed. Only lay down on your bed when it is time for you to sleep.
Your body will automatically associate with bed for sleeping purposes only, which will help in falling asleep instantly.
We often find ourselves overthinking things or brainstorming as soon as we lay down to sleep. An increase in brain activity makes it difficult for our sleep center to produce Melatonin, to put us to sleep.
If something is bothering you while sleeping, or an idea comes to your mind which you want to work upon, you should write it down and leave it for tomorrow.
Once your conscious is satisfied with the safety of the idea, your brain will eventually shut down, putting you to sleep.
Listen to Music and Calming Melodies
Listening to music is one of the best ways to fall asleep instantly. Make a playlist of songs and melodies which induce calm and tranquil feelings.
Avoid adding hip-hop or rock songs to your playlist; instead, settle for sounds that imitate natural sounds, e.g., a running stream, the music of rainfall, etc.
Listen to those melodies as you lay down in bed and try to rid your mind from any external stimulus.
Focus on your listening and breathing, which will help you shut out everything else going around and will help you fall asleep instantly.
To conclude, falling asleep is a natural process, but sometimes it can be tiring and time-taking. Our daily routine and what we consume regularly exercise a significant effect on our sleeping pattern.
You need to keep yourself aware throughout the day to avoid indulging in such activities or adopt such habits, which can interfere with your sleep at night.
Try to be as active as possible during the day so that your body is ready to relax and minimize the exhaustion of the day. Make sure the place where you are sleeping is calm, comfortable, dark, and comparatively cold.
By adopting the method above, will help you a lot in not only improving your sleep patterns but will put you to sleep instantly.
Thank you for taking the time to read this article !