A poor night’s sleep can lead to a horrible day ahead. Constantly not being able to sleep can have long-term negative consequences on your health and mood. If you’re struggling to get to sleep, then you may want to try these five doctor-recommended tips to fall asleep fast.
5 Tips to Fall Sleep Faster
Meditation: You have heard of mediation and all its benefits, but maybe you’ve been skeptical or just haven’t tried it. Well, it can help. A significant component of insomnia is racing thoughts, and meditation plays a role in eliminating those thoughts and clearing your mind. Even if you don’t know what you’re doing, there are many resources like apps and other videos which will guide you through it.
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Control allergens: If you suffer from allergies, it could keep you up at night. It’s essential that you control allergens in your home, especially in your bedroom. This means washing your bedding regularly, dusting and vacuuming, and using air purifiers.
Reduce blue light exposure: Blue light is what many of our tech devices emit, which has been known to disrupt the release of melatonin in the brain – the sleep hormone. Reduce your exposure to blue light leading up to bed by avoiding phones, tablets, and TVs.
Reduce stress: Getting stressed out or worked up before bed can impair your ability to fall asleep. This can include anything from watching a dramatic or intense TV show to arguing or taking on a stressful problem before bed. Instead, opt for relaxing techniques before bed to wind down.
Stay cool: Sleeping when you feel hot can be very uncomfortable. Making your room a cool but comfortable temperature can help you fall and stay asleep. You can encourage a proper room temperature by investing in cooling pads for your mattress or choosing breathable sheets.
Incorporating these tips and suggestions into your daily routine can help you get to sleep quicker and stay asleep longer.
Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.
