Mind Tricks For Falling Asleep Faster (Get A Good Sleep All Night)

 Mind Tricks For Falling Asleep Faster 

Proven Tips To Sleep Better At Night:

 

1. Maintain regular sleep hours:

If you go to bed and get up the same time every morning, it will programme your body to sleep better and faster at night. For this you have to choose a time when you feel tired and dizzy.

2. Create a relaxed sleeping environment:

Bedroom must be clean and must smell good. The temperature, lights and noise should be in control so that you can easily sleep.

3. Your bed must be comfortable:

 Mind Tricks For Falling Asleep Faster 

Make sure that your bed is according to your size and your mattress is not too soft or not to hard.

4. Exercise regularly:

Swimming or walking can help relieve some of the stress built up over the day. Do not perform vigorous exercise before going to bed, it will not help in falling asleep faster.

5. Stop taking caffeine:

 Mind Tricks For Falling Asleep Faster 

Cut down on caffeine in tea, coffee, energy drinks or any types of colas, especially after noon. It actually interferes with the process of falling asleep in human body, and also prevents deep sleep. Drink a cup or warm water or milk or you can take any herbal tea as well.

6. Stop Smoking:

 Mind Tricks For Falling Asleep Faster 

As we all know that nicotine is a stimulant, and individuals who smoke take much longer to fall asleep at night and wake up more frequently. Nicotine disturbs sleep cycle a lot. On the other hand, smoking also causes depression. You also need to know that how can you get rid of depression.

7. Relax body before going to bed:

If anyone has sleeping issues he must have to take a warm bath before going to bed, listen to quiet music or do some light yoga to relax mind and soul as well. 

8. Avoid using your cell phone:

 Mind Tricks For Falling Asleep Faster 

If anyone uses cell phone before going to bed, his sleep cycle can disrupt. Many researches in students and young people show the drastic effects of using mobile phones before sleeping.

Mind Tricks For Falling Asleep Faster:

• Try 4-7-8 breathing technique:

Slowing down the breathing process, will activate vagus nerve, which sends signals from the brain to the entire body. During expiration, it tells your heart to slow down, which helps you to relax.  4-7-8 breathing is known to help people manage stress and insomnia, among other health benefits, and doze off to sleep faster. 

How to do 4-7-8 breathing:

1. Exhale all the air out of your lungs.

2. Place the tip of your tongue on the roof of your mouth. Keep it there.

3. Breathe in, only for a count of four. Then hold your breath for a count of seven. Then breathe out with a whooshing sound for a count of eight.

4. You have to repeat the cycle four times. (Don't do more than four times.)

•  Avoid looking at the clock:

 Mind Tricks For Falling Asleep Faster

It is 100%  normal to wake up in the middle of the night, but the inability to fall back asleep can ruin a good sleep. If you wake up in the middle of the night just do not watch the clock again and again. It will not let you sleep early again.Trusted Sou

People who are struggling with insomnia have this disorder of watching clock again and again. This may cause anxiety about sleeplessness.

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If possible, it is best to remove the clock from your room. If you need an alarm in the room, you can turn down your clock and must avoid watching it when you wake up in the middle of the night. This trick will also help you to fall asleep faster and have a good sleep.

• Avoid naps during the day time:

 Mind Tricks For Falling Asleep Faster

If anyone is unable to sleep well in the night, there are many chances to fall asleep during the day time. So, avoid taking naps during the day time.

Researches have shown that regular naps during the daytime that are long about 2 hours or even late may lead to poor nighttime sleep quality and even cause sleep deprivation.Trusted Sourc
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A recent study of high-schoolers showed that daytime napping leads to shorter sleep duration and also lower sleep efficiency. On the other hand, some researches show that taking naps during day do not have an effect on night sleeping time. If there is a person who can not fall asleep in night can try taking naps of 30 minutes per day. You can also check my article on What to do if you can not sleep. YoyTrusted Source studies have revealed that naps don’t affect nighttime sleep.