A number of techniques can help you fall asleep fast. These may include developing a regular sleep routine, eliminating stress, or changing your diet. For many, sleep problems are often the result of activities carried on throughout the day and right before bedtime. Programming your body to fall asleep fast might require a change in your current routines and habits. Some trial and error may be necessary to find a method that works best for you.
One of the primary tips to fall asleep fast is to develop a consistent bedtime routine and sleep pattern. Try to go to bed at a customary time each night and set your alarm for the same time each morning. Once your body gets used to a consistent routine, you should naturally get tired at the same time each night and wake up at a regular time every morning.
Avoiding distractions is another way to fall asleep fast. Try not to think about stressful things or anything that may cause anxiety. You should also turn off the television and radio. Many people claim to sleep better with certain noises, but this is actually a distraction that often hinders sleep. If there are unavoidable sounds, such as traffic or barking dogs, try blocking them out with white noise from a fan or a sound machine.
Your sleep environment also plays a large role in the quality of sleep you get. Having a comfortable area to sleep can help you to fall asleep fast. Try to keep your bedroom clean and relaxing. A messy room can actually create anxiety when you are trying to fall asleep. Your mattress should also be comfortable.
Daily routines can contribute greatly to the quality of sleep you get each night. If you lead a sedentary life without much activity, you are likely to sleep more during the day. Naps should be avoided if possible. Many people find it easier to fall asleep fast at night if they maintain an exercise routine. Exercising raises adrenaline levels, so it should be avoided right before bedtime.
Maintaining a healthy and nutritious diet can also help you to fall asleep fast. Rich or heavy foods can cause sleeplessness and anxiety, especially when consumed shortly before bedtime. You should also try to avoid excessive amounts of caffeine. Avoid eating anything within a couple of hours before bedtime. If your body is busy trying to digest food, it will have a harder time falling asleep.
People may have a hard time falling asleep because of an underlying condition. Some medical disorders, such as restless leg syndrome or sleep apnea, may be the cause of insomnia. If you are suffering from a severe lack of sleep, a physician may be able to help determine if there is an underlying cause.
