6 Powerful Ways To Help You Sleep Quickly

When we are awake we are consuming all of our physical energy and after some time we feel fatigue and that is where sleep is required and becomes an essential part of our life.

Sleep is a state which ranges from slight restfulness to total separation from the external world.

Sleep soothes the nerves, muscles and puts entire body to rest and reactivates the body for the next day to work.

Sleep deprivations have adverse affects on humans, mental as well as physical.

It causes irritability, loss of concentration and fatigue. A person’s logical thinking is also at stake.

Absence of sleep can also have serious and negative consequences on the person’s ability to perform and to work.
In academic performance as well as in case of automobile driving, sleep has an importale in keeping the mind and body alert and aware.

Knowing about the productivity and effectiveness of sleep, many people still have trouble sleeping.

There are some lucky ones who have absolutely no trouble in falling asleep at night and the moment they put their head on the pillow, they are already half asleep.

While there are also some people who may have had glasses of warm water and milk before going to bed so that they could sleep quickly but still are unable to sleep and they keep complaining about their sleep issues.

They keep on tossing and turning in their beds for hours trying to get the necessary sleep.

Some people take sleeping pills to sleep but they don’t know about the harm that is being caused to them.

Sleeping pills can directly give rise to sleeping disorders like insomnia, sleep walking and paranoia.

People who are unable to sleep at night often complain about their racing mind at night which keeps them awake.

And they also go splashing their money to get to the doctor for help.

But before you think of doing so, try to be a little more patient and read out these following simple and easy tips to sleep quickly for free!

1) Try out the 4-7-8 exercise:  (Inhale for 4, hold for 7, exhale for 8)

Now I know what you guys thinking, you guys have already tried it and nothing happened right?

Well that i only because you guys are not in  a habit of breathing lie that. It need practice, but once you perfect it,it works like a charm.

Give it a try for at least a week.

Practicing some of these relaxation techniques like deep breathing, progressive muscle relaxation etc just before the bed calms the mind and helps the mind to sleep quickly.

The 4-7-8 breathing exercise also requires a few steps to be performed to help you sleep quickly.

– Keep the tip of your tongue on your upper front teeth throughout the whole exercise

– Inhale from the mouth and exhale from the nose completely

– Hold your breath and mentally count till seven

– And then exhale from the mouth again for eight seconds

– Repeat the same process three more time to complete a total of 4 renditions.

2) Sleep induction mat is all you need:

For a quick sleep, try to lay on a sleep induction mat for like 10 minutes right before jumping into your bed.

What this mat does is that it eases your back and body into a deep relaxation response. It naturally reduces the muscle tension and massages the pressure points of your body.

3) Choose a good place to sleep and take care of the room temperature and proper light:

For a good and quick sleep, you need to set the atmosphere.

To be blessed with a good sleep, you must make some preparations.

If you have a separate bedroom, remove the electronics from there.

Electronics like television, mobile phones, computers etc engage you in unhealthy activities and hold you back from sleeping.

The bedroom must be a place for sleeping and not for using internet.

A lower room temperature around 65 degrees is perfect for your body temperature to lower down and helps you to sleep better.

Even a little ray of light frustrates our sleep hormones therefore dim all the lights or if necessary wear an eye mask to avoid any disturbance.

4) Blow some bubbles:

I know this sounds very funny but blowing a few bubbles like you did in your childhood can help you to sleep very quickly and easily.

It helps in sleeping because as your mouth is engaged in the activity of blowing, it calms the body and mind just like breathing deeply.

Also when you engage in this activity right before going to bed, your mind won’t wander anywhere else.

5) Shower first:

This tip will always work with those who want to sleep as soon as they turn to their beds. Showers can be very relaxing.

Taking a shower with warm water and entering the cool room actually helps in decreases the body temperature.

Various studies have shown the same result that taking a bath with hot water prepares our body to sleep.

6) Correct your posture:

Sleep posture does matter a lot. Everybody has that one favorite sleeping posture and that becomes there “fav” only because they make it their habit to sleep in that same way.

It’s all about practice.

I mean I myself always wanted to sleep straight like a vampire and after two days of not sleeping (huge sacrifice I made btw) I started loving sleeping straight.

A comfortable and good sleep posture can help you sleep easily and also make sure that you laid your head in a right posture on your pillow.

Anyways, if you wanna sleep quickly and reading this on your bed, cz you can’t sleep than I suggest that you make a posture you mostly sleep in.

Most people are a fan of a side postures, with their one knee high up to their chins with their butts cheeks as apart as they possibly can.

The point is you remember the posture you mostly sleep in.

When you daily lie in the same position, your body will become habitual to sleeping in that same way.

7) Take a warm shower first:

This tip will always work with those who want to sleep as soon as they turn to their beds. Showers can be very relaxing.

Taking a shower with warm water and entering the cool room actually helps in decreases the body temperature.

Various studies have shown the same result that taking a bath with hot water prepares our body to sleep.

I wrote an whole article on it too. Check it out here.

8) Choose a good place to sleep:

For a good and quick sleep, you need to set the atmosphere.

To be blessed with a good sleep, you must make some preparations.

Remove all the electronics from your room.

Electronics like television, mobile phones, computers etc engage you in unhealthy activities and hold you back from sleeping.

The bedroom must be a place for sleeping and not for using internet.

9) Take care of the room temperature/light:

A lower room temperature around 65 degrees is perfect for your body temperature to lower down and helps you to sleep better.

Even a little ray of light frustrates our sleep hormones therefore dim all the lights or if necessary wear an eye mask to avoid any disturbance.

Conclusion:

All you need to do is to prepare a little and pay some attention before you plan to sleep.

However, these simple tips can make a difference between falling asleep quickly and listening to the sound of your fan.

You need better sleep and lots of it.

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