Sleep problems and disorders are pretty common. Research shows that one in four individuals experience poor sleep patterns and difficulties, including trouble falling asleep or staying asleep, sleeping too much, unsatisfying sleep, restlessness, and early morning waking. Getting a good night’s sleep can improve your physical and mental health. So, how to sleep fast and well. Let us answer this question.
Relax Your Body
Relaxing your body and mind before going to bed can help you fall asleep faster. There are different ways to relax your body. For example, you can take a hot bath one hour before you go to bed. Try yoga, meditation, calm breathing exercises, and progressive muscle relaxation techniques. You can also listen to relaxing music to calm your mind and fall asleep faster.
Have a Snack
Consuming heavy meals late in the evening or before going to bed can disrupt your sleep. However, a healthy light snack has the opposite effect. It can improve your sleep. We recommend eating light cheese and crackers, bananas, or drinking a warm glass of milk. Make sure you avoid sugary, spicy, and processed food items.
Exercise can help you sleep faster at night. Exercising 30 minutes 3-5 times a week can improve your sleep patterns. So, go for a walk, jog, or run. Late afternoon or early evening is the best time for exercise. Although morning exercise is beneficial for your health, it won’t help with sleep.
Set a Bedtime Routine
When you have a bedtime routine, it will give cues to your brain that it’s time to sleep. Establish a set routine and make sure you stick to it. For instance, take a warm shower, brush your teeth, put on your pajamas, and listen to some soft music.
You can also read on your couch until you start feeling sleepy. Likewise, wake up at the same time every day even if you haven’t slept well. That way, your body and mind will get used to a regular sleep rhythm.
Get Out of Bed
Get out of bed and do something else if you can’t fall asleep within 30 minutes. We recommend doing something boring, such as reading manuals on maintaining your HVAC system or reading the newspaper’s sports section if you are not a sports fan. You can also practice meditation, listen to relaxing music, or have a de-caffeinated drink. Try going back to bed when you feel sleepy.
Avoid Caffeine and Alcohol
Avoid caffeine and alcohol intake at least 4-5 hours before bedtime. For instance, caffeine-rich drinks are coffee, teas, soft drinks, and chocolate that you must avoid to fall asleep faster. Caffeine is a stimulant that keeps you awake.
Some people think that consuming alcohol before bedtime can help them fall asleep faster, but this is a misconception. Alcohol interferes with your sleep later in the evening. Try to avoid consuming alcohol 4-5 hours before bedtime.
Block Blue Light
The pervasive glow of digital devices can disrupt your circadian rhythm, leading to a wide range of complications, including eyesight problems and poor sleep patterns. Teenagers find it challenging to get started in the morning because they use electronic devices that emit blue light and disturb their sleep.
Remember, we are not nocturnal species, meaning we have to get proper rest at night. As lamps switch off in people’s bedrooms, the blue light from their smartphones, tablets, or computer screens stays on throughout the night. These electronic devices emit visible light of all color spectrums.
However, it is the blue light that poses a threat to your sleep. Blue light can disrupt the production of melatonin, a chemical in your brain that promotes a good night’s sleep. Remember, the pineal gland in your brain release melatonin a few hours before your regular bedtime. Melatonin reduce alertness, gives your body cues, and makes your sleep more inviting.
However, blue light prevents the pineal gland from producing melatonin, leading to poor sleep patterns. Therefore, it is essential to avoid electronic devices before bedtime. If too much blue light hits your eyes, the gland will stop releasing melatonin.
Use Blue Light Glasses
Blue light exposure is difficult to avoid in the digital age. People spend most of their evening time staring at digital devices. So, if you wonder why you can’t sleep well, let us tell you that digital devices are the culprits.
Retinal ganglion cells are photosensitive and respond to light of shorter wavelengths. As a result, these wavelengths disrupt your circadian rhythm, leading to lower production of melatonin.
Evening light exposure or changes in your sleep-wake routine can cause melatonin dysregulation, leading to impaired mood, reduced cognitive performance, and sleeplessness.
Research shows that blue light glasses can reduce these adverse effects on your brain and body. Blue light glasses block rays from electronic devices, improve color and depth perception, enhance visual acuity, increase contrast, and reduce glare.
Even if you have an important project to complete and you need to use a computer, make sure you wear blue light glasses. The purpose is to block the harmful effects of high-energy and shorter wavelength beams of light emitted from your computer screen.
Blue light glasses play a crucial role in maintaining adequate production of melatonin, dopamine, and serotonin. Melatonin promotes a good night’s sleep, and serotonin enhances your mood, allowing you to sleep fast and well.
Poor diet, lack of exercise, and exposure to blue light are parts of a sedentary lifestyle that can disturb your sleep and cause complications, such as insomnia. Bear in mind that insomnia can cause stress, depression and increase the risk of other diseases, such as diabetes, hypertension, heart disorders, stroke, etc.
Blue light rays emitted from your computer screen or smartphone can also cause damage to your eyes, leading to the development of macular degeneration, cataracts, and other eye conditions.
Therefore, investing in quality blue light glasses is an excellent way to promote a healthy good night’s sleep. So, even if you use electronic devices before bedtime, wearing blue light glasses will substantially mitigate the harmful effects.