Not getting enough sleep is no joke. According to reports, an estimated 11% of Americans report getting an insufficient amount of sleep every night. We already know the many health conditions that are associated with not getting enough sleep at night. Yet, many who have difficulty with sleeping aren’t privy to what the most effective natural sleep aid is or how they can improve their night sleep.
Keeping the importance of sleep in mind, and knowing that there are different sleep issues that hamper a person’s nighttime routine, here, we are going to take a look at a few tried and tested tips on how to fall asleep instantly, and how to fall asleep in 10 seconds.
Develop a Routine
Just like with most other things in life, getting adequate sleep hassle-free requires a routine as well. Maintaining a regular sleep time and wake time is key to maintaining a consistent sleep schedule. This will not only ensure that your body gets sufficient sleep during the night but will also make it easier for you to fall asleep every night instead of tossing and turning.
According to experts, your sleep time and wake time should not vary by more than 30 minutes every day. If it does, getting sleep and staying asleep are both going to be a challenge.
Set the Ambiance
If you are having difficulty sleeping once you’re in bed, take note of your surroundings. Is it too bright? Is there any background noise in your bedroom? Is it too hot/cold? Any of these things could make it difficult for you to get proper sleep. For instance, to get instant sleep, the bedroom temperature should not be more than 67 degrees Fahrenheit, according to the National Sleep Foundation.
You can also tweak your environment further by using cooling body pads if needed or replacing those light curtains with blackout curtains so it’s dark enough in your bedroom during the night.
Hit the Gym
Getting in a decent workout is not only good for your overall health and well-being, but it’s also great if you’re looking to get some much-needed shut-eye. Not only will a good full-body workout tire your muscles enough so you’ll feel sleepy come bedtime, but it will make you feel fresher when you wake up the next morning.
That being said, your gym routine should not clash with your sleep routine. According to experts, regardless of the time of day, make sure to get your workout in at least 4 hours before your bed time.
This way, your workout will not interfere with your sleep cycle. If you do the workout just before you sleep, then all that blood pumping through your veins is going to make it more difficult to sleep, thus causing the sleep issues that you’re dealing with.
Power Naps are Good… But Avoid Long Naps
There is a raft of research on the benefits of taking short power naps. The keyword here, though, is “short.” According to experts, taking long naps (15 minutes or more) during the day is only going to make you feel groggy the whole day. This is basically because you will have to wake up from a deep sleep, which will leave you feeling cranky and tired.
As a rule of thumb, try avoiding long naps later in the day since it will make it more difficult for you to get sleep at night.
Don’t Drink Caffeinated Beverages
Caffeine – the fuel that keeps us going all day. However, it could also be what’s messing up your sleep routine. If you like drinking coffee or some other caffeinated beverage, it’s best to keep it below two cups a day, preferably during the morning.
Since caffeine is the go-to choice for a pick-me-up during the day, it will have the opposite effect during the night – as in, it will make you too alert to sleep come bed time. This will completely mess up the next day for you because you’ll most likely sleep later in the night while you wait for the effects of the coffee wear off, and then you’ll wake up later (and more tired) in the morning.
Also, coffee is not the only thing that contains caffeine. Tea is another culprit that contains huge amounts of caffeine (yes, even green tea, although not as much as black tea), which can interfere with your sleep patterns.
Avoid Alcohol
Many consider alcohol to be a depressant that helps you fall asleep faster. After all, when you’ve had a few, and your head is now starting to spin, the first thing to want to do is lay your head on your pillow and head off to sleep.
However, the truth is that drinking too much alcohol can also result in poor quality sleep since it interrupts the circadian rhythm and also blocks REM sleep, which is essential for getting a good night’s sleep. Also, when you wake up in the morning, you’re bound to have a hangover that will ruin your productivity for the day to come.
Find an Great Sleep Product
If you are wondering, “What is the most effective natural sleep aid?” You’re at the right place. The good news for people who can’t sleep is that there are plenty of great sleeping aid products out there that are geared towards getting you a good night’s sleep. The best part is, these products are easy to find thanks to services such as Fix My Sleep, which is an all-in-one solutions provider for your sleeping needs. You can even use natural sleep aids, which work just as well to eradicate your sleep issues.
Ending Note
If you are having difficulty with sleeping, you are not alone. There are many folks out there who want to know what the most effective natural sleep aid is to get them back to snoozing again. Fix My Sleep is a great resource for all those who have trouble sleeping and are looking for innovative tips and products to help them get a good night’s sleep.
