6 ways to sleep fast
Are you sick of flipping over in bed and searching for quick solutions to get to sleep? There are several relaxation techniques that can assist you in de-stressing and falling asleep fast. Here are some soothing activities that can reset your brain, help you unwind and get into a deep slumber:
Have a bedtime ritual
A bedtime ritual is a series of activities that you do to prepare for sleep. This includes brushing your teeth, nighttime skincare routine, setting the temperature to make it comfortable enough to sleep and making your bed, among others. Following this routine daily tells your brain that it’s time to sleep, but it’s important here to follow the activities in a set order every day.
Check in with your body
This is a method of deep relaxation that promotes sleep. In this method, you focus your attention on each part of your body and relax it intentionally. Start from the toes and gradually, move up towards your head. In most cases, people say they are asleep before they reach their head!
Sleep-inducing pranayam
Pranayam is quite useful when you’re unable to sleep, especially due to stress and anxiety. While lying in the bed, relax your tongue and touch it to the floor of your mouth. Now, slowly inhale through your nostrils for four seconds. Next, hold your breath for seven seconds and finally, slowly exhale for eight seconds. Repeat this till you fall asleep - it should take between three-four rounds of this Pranayam.
Empty your mind
According to Dr. Mona Gujral, Counselling Psychologist, expert on Coto, “Emptying the mind and freeing it of any stress is a great way to unwind and prepare yourself for sleep. A good practice is to write a journal before bedtime. This way, you write everything down, removing most of the unprocessed thoughts from your mind that cause anxiety and interfere with sleep. To be effective, make this a part of your bedtime routine.”
Avoid screen usage
It’s advisable to avoid any kind of screen time at least an hour before your scheduled sleep time. The blue light coming from these screens lowers melatonin (the sleep causing hormone) production in the body. If you can, don’t bring your phone into your bedroom at night.
Watch your diet
Keep dinners light, and eat at least three hours before you sleep. Some foods to avoid at night include foods high in sugar, processed carbohydrates, saturated fats, and caffeine. Having milk or banana before bedtime can help you fall asleep faster as they have tryptophan, which is known to induce sleep.
Also Read: From ulcers to diabetes- 5 complications intermittent fasting can lead to
Start a Conversation
Post comment