It is healthy if you sleep at least eight hours a night. This will keep your mind active and also prepare the body for work. Lack of sleep is a serious problem mostly affecting adults rather than children. Lack of sleep can be dangerous for those affected, as the person becomes more careless and less focused. Lack of sleep as also been shown to lower the levels of testosterone in men. This problem can lead to memory loss, depression, and restlessness. Studies also show that heart failure and in extreme cases, death, can be induced by lack of sleep. With that in mind, here are five tricks to help you fall asleep fast when you have a sleep problem.
Keep A Consistent Sleep Timetable
As we know, the body is able to adapt to certain positive habits we implement. If you train your body to fall asleep and wake up at specific times, you will find yourself able to fall asleep faster when the time comes. You can set the alarm on your phone to notify you of the time so that you can consistently go to sleep at the same time. Also, before you sleep you can calm your mind by breathing in and out or reading a few pages of a novel. This can help get your mental state ready to sleep so you can fall asleep faster.
Create A Dark Sleep Environment
When there is light in your room your mind will believe it is still day time. This could give you trouble falling asleep as the presence of light prevents the body from producing the hormone melatonin which stimulates sleep. This hormone is activated when you are in a dark environment helping one to fall asleep fast. Also, try to avoid electronic devices like your smartphone, television, and TV as it will keep your mind alert, decreasing your chances of falling asleep faster.
Keep Your Body Cool
The body is very sensitive when it comes to sleeping time. It is good to take a warm shower before you sleep, this will lead to a falling in body temperature which the stimulates melatonin hormone responsible for sleep. Make sure the temperature of where you are sleeping ranges between 64 to 69 degrees which is a good environment to stimulate fast sleep. It is good to have a medium weight bedding to avoid a rise in body temperature. All this will induce the right temperature for your body, helping you to fall asleep fast.
Avoid Caffeine And Alcohol Intake
When you indulge in high levels of caffeine intake before bed, your mind will remain active long after your desired bedtime. This is because caffeine blocks brain signals of adenosine that make one sleep faster. It is good to avoid caffeine before 2 p.m. so that the mind is kept ready to sleep. Alcohol leads to sleep problems and can wake you up. These two substances should be avoided when you are trying to sleep.
Avoid Staying in Bed After You Wake Up
This is a major challenge for many people. Always try to wake up quickly and get out of bed, otherwise, you might associate being awake and in bed at the same time, making it harder for you to allow yourself to feel tired once in bed. Wake up and bolt out of bed with energy to begin your day.
Implement these five tricks tonight, and enjoy the shortened time it takes for you to fall asleep.
this article is from:topplay the power of habit http://minshun.com.tw/