6 ways to fall asleep quickly and naturally
Studies show that more than 60 million people in America suffer from poor night sleep. Getting insufficient at night can affect your physical and emotional health, mood, concentration, and memory.
This can lead to obesity, depression, and high blood pressure. There are many sleep-aid products in the market, such as gummies for sleep, which can be ordered online using the best weed delivery services in California. In addition, there are some natural ways that you can use to fall asleep quickly.
Practice relaxing techniques
Relaxing techniques like yoga, meditation, and mindfulness can positively impact sleep quality. Research shows that practicing yoga may enhance sleep quality, efficiency, and duration.
Yoga combines breathing exercises with physical movements to reduce stress and tension. Practicing mindfulness may also help reduce stress, improve sleep quality, and enhance cognitive function.
Moreover, it may help you focus on the present, preventing anxious thoughts about sleep.
Change your eating habits
Evidence shows that eating within one hour before sleep increases the likelihood of waking up shortly after falling asleep. It is recommended to eat your last meal of the day at least 2 to 3 hours before bedtime.
In addition, some foods might also prevent you from getting quality sleep. For instance, research indicated that consuming refined carbs can trigger insomnia or interfere with sleep quality.
Move your body
Regular morning exercise not only sheds your extra pounds and keeps you in shape but also positively impacts your sleep quality. Doing moderate intense exercise in the morning, especially outdoors, will help establish your circadian rhythm, leading to a better night’s sleep.
Avoid caffeine
Drinking coffee in the morning makes you feel awake due to the high caffeine content. Caffeine is a stimulant associated with waking up the brain as it blocks those brain’s receptors, which keeps you from feeling sleepy.
Though coffee can be a great energy booster in the morning, consuming it in the evening may disrupt your sleep patterns, as its effects can last for 3 to 5 hours after consumption. Avoiding caffeine intake for at least 4 hours before bedtime is recommended for better sleep.
Avoid using your cell phone before bedtime
Cell phones emit blue light, and exposure to this light before bedtime can hinder sleep. According to a study, people who use mobile screens for more than 8 hours a day or 30 minutes before bedtime may experience difficulty sleeping.
Melatonin is a hormone that makes us feel sleepy. Blue light not only surpasses the release of melatonin in the body but also confuses the brain, making it think it’s still daytime, disrupting our circadian rhythms and leaving us alert.
Set sleep schedule
Walking up and going to bed at the same time help to regulate the circadian rhythm, our body’s natural regulatory system. Circadian rhythm plays a vital role in maintaining physiological cycles, including sleep-wake cycles, thermoregulation, and metabolism. So, setting your sleep schedule and sticking to it will make it easier to fall asleep.