Millions of people have trouble sleeping and some even have sleep-related medical conditions like insomnia or sleep apnea. It is a cause for concern but insomnia can be managed easily. Your task is to identify the cause of disturbance and take measures to overcome or minimize that disturbance. Here is a list of 8 easy ways to cure insomnia and fall asleep quickly.
1. Tune out noise and minimize distractions
Does your partner snore? Do you live near a railway track? Do you worry about your career or your kids’ education? Do people and their actions affect you and keep you up thinking? Tune out all this tangible and intangible noise. Get a set of earplugs if the noise is external and tangible. Tune out mental disturbances and worries by playing soft and soothing music. You could time your inhalation and exhalation and pay attention to your breath with your eyes closed. With the help of mindful – breathing, you can increase the oxygen supply to brain and also tune out noise. This will help you fall asleep faster.
2. Train your body to sleep
It might sound weird but it is actually possible to train your body to sleep. When you doze off mid afternoon because you haven’t slept well at night, perform some actions or gentle exercise. Go for a post lunch walk. Try not to eat a heavy lunch as this will make you drowsy in the afternoon and hamper your nighttime sleep. If needed, go for exercise, swimming or gym in the evening. It really is one of the best and easy ways to fall asleep and stay asleep longer.
3. Mentally recap your day
Taking a mental recap of the day is actually very exhausting and is also way better than counting sheep. Try to recollect every small or big event that happened during the day. It will exhaust you enough to have you dozing off in no time. Keep a nightly journal so that you can compartmentalize the thoughts and record the day’s events. This can help you vent out emotions so you can fall asleep faster.
4. Keep your room dark, clean and quiet
This tops the list of easy ways to fall asleep. Use your bedroom only to sleep. Keep your gadgets and books outside. If you want to read a book in bed, make sure it is not too thrilling or dark as this can also hamper your sleep quality. Install dim lights in the bedroom and draw the blinds or curtains. Make sure the room is cool and the bedding is clean and orderly. If necessary, use a vacuum cleaner once a week to get rid of dust and mites. Treat your home and bedroom to get rid of bedbugs and mosquitoes.
5. Consciously relax your body
Squeezing and releasing every muscle in your body and lying in a comfortable position are essential to prepare the body to start resting. Make a rhyme that includes all parts of your body and repeat it every night while performing following actions. Lift your arms and legs a couple of inches into the air and release. Squeeze your shoulders to your ears and release. Touch your lower back down on to the mattress clenching your abdomen and release. Squeeze all your facial muscles and release. Shake your thighs. Rotate your wrists. Wiggle your toes, and make a fist and release. Take a deep breath and exhale forcibly. It takes more or less one minute to complete all the said actions. It is actually the routine for final relaxation after a yoga session or a full body workout. Now, move your head left to right and right to left and lie in a comfortable position and take long deep breaths timing your breaths by counting. Doze off.
6. Eat sleep enhancing foods
Eat a banana or drink a glass of warm milk with honey. You can have something savory like a bite of cheese or some soup (not piping hot) or the age – old remedy of cookies and milk. This method is effective for people who experience temporary inability to sleep. For chronic sleep disorders, they may not really be one of the easy ways to fall asleep. The melatonin in warm milk can help you sleep again in case you get up in the middle of the night.
7. Turn off electronic appliances before sleep
Do not watch TV just before going to bed. If you work late, try to relax by splashing your face with water, brushing your teeth and combing your hair. Sit for a minute without any screen on before you and then go to bed.
8. Avoid smoking and drinking
And the easiest of all remedies is to avoid smoking and drinking . Substances like Nicotine, Caffeine and Alcohol stimulate the body and make it restless. This, in turn, leads to lack of sleep or insufficient sleep at night.
If, after trying all the easy ways to fall asleep , you are still an insomniac, consult your physician or a psychologist and try to figure out what is keeping you awake . Together you can work to identify and overcome the trigger.