Chronic sleep deprivation can lead to fatigue, memory issues, weight gain, and mental health problems like depression and anxiety. If you’re having trouble falling asleep, though, don’t panic! There are tons of ways to make yourself more comfortable in bed and fall asleep faster at night, so it’s easier to hit the snooze button in the morning when you really do need to get up. Check out these tips if you want to know how to fall asleep faster at night as suggested by the best psychiatrist in Bhopal:
1) Avoid Gadgets Before Bedtime
Electronics are not only preventing you from falling asleep, but they are also making your sleep worse. That’s because electronics emit blue light, which interferes with your body’s production of melatonin—the hormone that regulates your internal clock and tells your body when it’s time to go to sleep. This makes it harder for you to fall asleep quickly and then harder for you to stay asleep all night long.
2) Do Something That Relaxes You
If you are stressed, anxious, or have trouble sleeping due to your job, you must do something relaxing before bed. Taking a bath in Epsom salts is one of our favorite relaxing nighttime rituals. By taking an hour or so to cleanse your mind and body of worries, stress, and anxiety before bedtime, you’ll find yourself sleeping deeper and more soundly throughout each night.
3) Keep it comfortable
You’re not always going to be able to get eight hours of sleep in a dark, cool room with no noise. Depending on your schedule, you may not even get seven. That’s okay—most adults need between five and nine hours of sleep each night. Go with what feels most comfortable for you, but pay attention to how much you get each night.
4) Start a sleep ritual
Establishing a bedtime ritual will not only help you fall asleep faster, but it’ll also help you stay asleep. Taking 15 minutes before bedtime to do something relaxing—like reading a good book, taking a warm bath, or doing breathing exercises—will make your body associate those activities with sleeping. If you can make yourself too tired to worry about anything else, you’ll sleep better and faster every night.
5) Eat—but not too much
If you’re trying to get a good night’s sleep, it’s worth making sure you eat dinner early enough so that your tummy isn’t full come bedtime. Recent research has found that eating earlier in the day can actually help you sleep better at night.
6) Avoid alcohol and caffeine
Both alcohol and caffeine can interfere with sleep, preventing your body from reaching that all-important rest state. If you need something in order to unwind at night, try some warm milk instead of a cocktail. Caffeine doesn’t always help us fall asleep either—it can keep us awake if we consume it too late in the day or on an empty stomach. Alcohol inhibits our natural sleep pathways too, so it’s best avoided before bedtime.
There are many possible reasons why you aren’t sleeping well, but one of them is almost certainly stress. Studies show that when stressed-out people sleep, they have trouble falling asleep and staying asleep, both in total time and in healthy REM cycles. Find a way to reduce your stress levels—hint: going for a walk helps more than staring at a screen—and you may find that not only do you fall asleep easier at night but also that your sleep quality improves overall.
8) Consult a psychiatrist
If you think you’re suffering from a serious sleep disorder, make an appointment with your psychiatrist in Bhopal. He or she will prescribe medication if necessary and give you instructions for home-based therapy. For example, cognitive behavioral therapy can help you develop better sleep habits. Remember: A good night’s rest is more than just a luxury—it may also prolong your life by reducing stress levels and lowering blood pressure. So do yourself (and those around you) a favor by making it part of your routine. After all, who doesn’t like waking up feeling well-rested?
Now that you know how to fall asleep faster and sleep better, it’s time to put it into practice. There are many misconceptions about sleep that will mislead you into thinking that certain habits or practices can improve your sleep when in fact they may be hurting your chances of getting a full night’s rest.