Being unable to fall asleep Fast and Naturally can be a stressfull experience, with consequences for tomorrow..Taking medications may help to induce sleep, but it’s not a long-term solution to the problem.
We will discuss methods that women can use to help them fall asleep easy and naturally. The different things will work for different people; so take some time to experiment to find what works for you.
Here are several tips to make you fall asleep naturally and easy.
Relaxing Bedtime ritual
Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
Keeping lights turned off
The circadian rhythm is also influenced by cues, such as light, which help the body judge when it is nighttime. Keeping the room as dark as possible when going to bed might help bring on sleep.
Evaluate the room for sleeping
Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
Creating a consistent sleeping pattern
Creating a consistent sleeping pattern can help a person to fall asleep naturally.
Going to bed at different times every night is a common habit for many people.
However, an irregular sleeping pattern could interfere with sleep because it interrupts the body’s circadian rhythm.
The circadian rhythm refers to a selection of behavioral, physical, and mental changes that follow a 24-hour cycle. A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not.
This is heavily influenced by a biological clock that releases hormones to induce sleep or wakefulness.
Sleeping at the same time every night helps your body clock predict when to induce sleep.
Sleep on a comfortable mattress and pillows.
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
Reading books can be relaxing and may help prevent anxious thought patterns that could interfere with a person’s sleep. It is best to avoid books that might cause strong emotional responses.
Caffeine is stimulates wakefulness and can disrupt sleep patterns. It is best to avoid caffeine for at least 4 hours before going to bed. In some people, consuming caffeine at any time of the day could have a negative impact on sleep quality. For these people, it is best to avoid caffeine altogether.
Doing Sport or workout
Do some sport is known to have a positive impact on sleep quality.
People over 40 years old with sleep problems found that moderate or high-intensity exercise programs led to improvements in sleep quality. The study also found that participants took their sleep medication less frequently.
It is currently unclear whether exercising at different times of day has an impact on sleep.
Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
Avoiding using your mobile
Currently, there is much debate about whether the use of mobile phones at bedtime affects sleep.
One study on college students found that those who scored high on a scale of problem phone use, such as addictive texting behavior, had a lower sleep quality. However, there was no difference in the length of time they slept.
Much of the current research is on students and teenage, so it is unclear whether these findings extend to other age groups. Studies also tend to focus on problem phone use. People who do not use their phone in this way may not be as susceptible to sleep disturbances.
More research is needed to understand the extent to which phone use can impact upon sleep.
Trying meditation or mindfulness
Mindfulness and meditation can help reduce anxiety, which often disrupts sleeping.
A study in older adults with sleeping difficulties found that mindfulness meditation improved sleep quality, compared to people who did not practice mindfulness.
Changing eating habits
It is best to allow the body time to digest food before sleep.
What a person eats, particularly in the evening, can have an impact on sleep.
Eeating a large meal within 1 hour of going to bed may impair a person’s ability to sleep. Digesting a meal can take at least 2 to 3 hours.
Lying down during this period can cause discomfort or feelings of nausea and slow the digestive process in some people, though this is not the case for everyone.
It is best to allow the body enough time to digest a meal before lying down. The exact time needed will vary from person to person.
Getting the room temperature right
Being too hot or too cold can have a significant impact on the ability to sleep.
The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.
Temperatures around 65°F is being the ideal condition for sleeping.
A longstanding method of inducing sleep is counting down slowly from 100. There are several ideas about why this may work, including boredom or distracting the individual from anxious thoughts.
People have long used aromatherapy to induce feelings of relaxation and sleep.
Lavender oil is a popular choice for helping with sleep. A study on 31 young adults found that using lavender oil before bed had a positive impact on sleep quality. The participants also reported feeling more energy after waking up.
Finding a comfortable position
A comfortable sleeping position is essential for sleep. Frequently changing positions can be distracting, but finding the right spot can make a big difference to the onset of sleep. Most people find sleeping on their side is the best position for a good night’s sleep.
Using the bathroom
Using the bathroom can be a significant distraction from sleeping. While leaving the comfort of the bed may seem unappealing at the time, it is essential to use the bathroom when needed. Trying to hold off going to the bathroom not only prevents sleep but can disrupt sleep later in the night.
Reading an e-book can affect your sleep.
E-books have become increasingly popular in the past few years.
Ebook have backlit screens, which make them ideal for reading before bed in a darkened room. However, ebook could affect sleep negatively.
One study gave young woman a printed book and an e-book to read before bed. The researchers found that when using the e-book, the participants took longer to fall asleep.
They were also more alert during the evenings and less alert in the morning compared to when they read the printed book. Such results suggest that e-books could have a negative impact on sleep.
However, the study only involved 12 participants. The researchers also used a study design that meant participants read both types of book. It is difficult to determine whether being exposed to both reading conditions biased the results.
Taking a hot water for bath
Taking a bath or shower can be relaxing and help prepare the body for sleep. It can also help improve temperature regulation before bed.
Melatonin is known as the sleep hormone. The body produces it to induce drowsiness and sleep in line with the body clock. People can also take it as a supplement to increase the chances of getting to sleep.
Avoiding excessive alcohol consumption
Drinking large amounts of alcohol before bed can have an adverse impact on sleep. Alcohol is problematic because it can induce feelings of restlessness and nausea, which can delay the onset of sleep.
Listening to music
While this may not work for everyone, some people benefit from listening to relaxing music before going to bed.
A person’s response to music will depend on their personal preferences. Sometimes, music may be too stimulating and induce anxiety and sleeplessness.
Find a quiet environments
Noise can be distracting, prevent the onset of sleep, and lower the quality of a night’s sleep.
A 2016 study found that participants had a significantly worse sleep in a hospital than at home. The authors of the study found that this was primarily due to the increased level of noise in the hospital, compared with a person’s home.
Using a comfortable bed
In a recent survey by the National Sleep Foundation, 9 out of 10 respondents reported that their mattress was essential to their sleep. Investing in a comfortable mattress could have a positive impact on sleep quality.
Healthy sleep habits can make a big difference in women’s health. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the tips sleep practices above on a consistent basis: