Poor sleep can have negative effects on many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.
Good sleep is incredibly important.It helps you feel good and makes your body and brain function properly.
Some people have no problem falling asleep. However, many others have severe difficulty falling and staying asleep through the night.
Spending more time trying to fall asleep rather than actually sleeping? You’re not alone.
Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake.
And if your mind can’t sleep, it’s really difficult for your body to follow. But there are scientific tricks you can try to flip the switch and guide your body into a safe shutdown mode.
Team Inspiring Life provides you with 5 tips for getting sleep fast.
5 steps to get sleep fast
1. Fix a schedule.
Now, more than ever, you need to get on a sleep schedule. Your body’s internal clock helps your body to understand that it has to feel alert during the day and fall asleep at night. If you follow a fixed schedule of going to bed at a particular time, every day, you can help your internal clock to keep a regular schedule.
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
2. Eat the right food.
What you eat, right before you go to bed plays an essential role in your sleep schedule. Research has shown that high carb meals can harm your sleep cycle. Ensure that you eat your dinner at least four hours before you head to bed.
3. Avoid short nap.
It is very convenient to schedule a quick 20-minute nap in the middle of a workday, now that we are all working from home. No matter how sleepy you are feeling, hold on and avoid napping. While short naps have been linked to better productivity, they could also harm your regular sleep cycle. It’s best to go to bed early that night instead.
4. Engaging in exercise.
Physical activity can help your sleep schedule immensely. However, you must exercise at the right time. Working out in the morning has proven to have better results on your sleep cycle, than working out later in the day.
It’s no secret that moving your body is the premise of a happy, healthy life. It promotes better sleep, too. Exercise does wonders for sleep and sleep does wonders for exercise—you will have more energy and be more motivated.
Even if you can’t make it to the gym or out on a long run, remember that even a short walk or two throughout the day is a step in the right direction to a better snooze.
5. Limit caffeine and drink a soothing beverage.
Caffeine is widely used among people to fight fatigue and stimulate alertness. It can be found in foods and beverages like:
This stimulant can have disastrous effects on your sleep quality and sleep duration.
Drinking warm milk before you sleep is an age-old remedy, despite there not being enough evidence to prove that this works. Mil contains significant amounts of tryptophan, which is converted to the natural hormone melatonin in the body that helps regular sleep.