Do you spend more time trying to sleep rather than actually sleeping? If yes, you're not alone.
There is nothing quite like a good night's sleep. Sleep is essential for our health and well-being, yet so many of us do not get enough of it. According to the National Sleep Foundation, adults should be getting 7-9 hours of sleep per night. But, surveys have shown that the average American adult gets 6.8 hours of sleep per night.
Getting enough quality sleep is essential for your physical and mental health. Not getting enough sleep can make it hard to focus on daily tasks and lead to health problems like high blood pressure, obesity, heart disease, anxiety, and depression.
5 Tips to fall off to sleep in 2 minutes
There are a few things you can do to fall asleep quickly:
1. Establish a regular sleep schedule
Go to bed and wake up simultaneously every day, even on weekends. This will help train your body to fall asleep at a particular time.
2. Create a relaxing bedtime routine
Do something calming before bed, such as reading or taking a bath.
3. Avoid stimulating activities before bed
Avoid watching television, working on the computer, or using your phone in the hours leading up to sleep.
4. Bedroom should be dark
Make sure your bedroom is dark, quiet, and comfortable. Remove any distractions and create an environment that is conducive to sleep.
5. Practice some relaxation techniques
Try deep breathing or progressive muscle relaxation to help you relax and fall asleep.
With some effort and commitment, you can train your body to fall asleep quickly and get the restful night's sleep you need.
Which foods help you sleep faster?
A few essential nutrients can help you sleep faster and more soundly. Here are some foods rich in these nutrients:
Magnesium is known as the "relaxation mineral" because it has a calming effect on the body. It's also great for reducing stress and anxiety levels. Rich sources of magnesium include dark leafy greens, nuts, seeds, and whole grains.
Calcium helps the brain to produce melatonin, a hormone that makes you feel sleepy. Good sources of calcium include dairy products, tofu, leafy green vegetables, and almonds.
Tryptophan is an amino acid that helps the body to produce serotonin, a neurotransmitter that plays a role in sleep. Foods rich in tryptophan include chicken, turkey, eggs, and cheese.
Complex carbs help raise tryptophan levels in the brain, which can promote sleep. Good sources of complex carbs include whole-grain bread and pasta, oatmeal, and sweet potatoes.
Herbal teas like chamomile and lavender tea can promote sleep by helping to reduce anxiety and stress levels.
Fruits like tart cherries, oranges, bananas and pineapple reduce oxidative stress in the body and increase production of sleep hormones, making it easier to fall asleep and stay asleep. In a study of people with chronic insomnia, those who ate two kiwis before bed slept an hour longer per month compared to those who didn't eat the fruit.
Comfortable Blankets Help You Sleep Faster!
A good quality blanket can help you sleep faster by providing the right amount of warmth and comfort. The right level of warmth helps relax the muscles and nervous system, which promotes better sleep.
In addition, a cozy blanket can help block out noise and light, creating a more peaceful environment for sleep. Ultimately, a good blanket can help you sleep better and wake up feeling refreshed and well-rested.