There is nothing worse that tossing and turning in your bed not being able to fall asleep even though you feel tired. Or even worse, being on edge and not having patience for anything or anyone as if it was their fault you haven’t had enough sleep. Together with dark circles under your eyes, and pale and dry skin – this is a recipe for a ruined day.
Everyone experiences this problem occasionally, as it may happen for many reasons. You may be nervous about the tomorrow’s exam, or an important job interview in the morning. Perhaps you are going through a difficult period in life, or just feeling depressed.
On the other hand, maybe your routine and eating habits are not ideal, causing difficulties in falling asleep. Read and find out how to fall asleep fast, whatever the reasons for your sleepless nights might be.
What you eat can play a crucial role in trying to fall asleep fast. Proteins will keep you awake, so will spicy food, so avoid them before going to bed. Don’t eat too much and make sure your last meal is at least three hours before you go to bed; your body will be busy digesting the food instead of relaxing.
Alcohol, nicotine, sugar, and caffeine are also a bad idea in the evening. Never go to bed hungry either, as it will also keep you from falling asleep.
What you should eat is bananas and apples, since they contain melatonin, a hormone that helps you feel sleepy. It is especially good to consume these with a glass of warm milk, which contains tryptophan and calcium.
Any kind of herbal tea, apart from black tea, will calm you. You can use honey with both milk and tea because of the glucose which stimulates relaxation and sleep.
If you are one of those people who exercise, don’t do it in the evening, it will just wake you up. Instead, do it in the afternoon, or even better, when you get up. Instead of exercising in the evening, take a warm bath or have a shower before you go to bed.
Try to go to bed and get up at the same time every day, even when you don’t go to work. When it becomes a habit, your body will start asking for sleep when the time comes. Furthermore, try to avoid daytime naps, or just relax for about 15 minutes if you have to.
Sleeping clothes are also very important. They shouldn’t be restricting, but comfortable and loose. You can even sleep without any clothes on, if you like it that way. Everyone sleeps in different position, someone likes sleeping on the back, someone on the side, and someone on the stomach. It doesn’t really matter which one is your favourite position, just choose the one that is most comfortable for you.
The mattress shouldn’t be older than 10 years, nor should it be too hard or too soft. A bad mattress will not only cause problems with sleeping, but also back pains. The pillow shouldn’t be neither too flat nor too high, for it could cause ache in your neck. And the temperature in the room shouldn’t be too cold or too hot.
Remove all electronic devices, including TV and computer. In addition, avoid any reading or finishing your work while lying in the bed. Bedroom should be a place just for relaxing and sleeping.
The only thing you might want to leave on is music, since many people find it helpful when trying to fall asleep. It stands to reason that slow and quiet music will help you relax better than loud heavy metal tracks. There are also special CDs or white noise machines with relaxing background music to help you fall asleep fast.
On the other hand, if you are bothered by noise, turn everything off, close the door and windows to keep the noise away. Alternatively, you can even setup a soundproof system in your room to get away from all the outside noise.
After you have tried some of the aforementioned tips, you will find yourself waking up refreshed after a good night’s sleep, full of energy and ready for the next day.