8 tried and tested ways to fall asleep quickly
Friday, January 6, 2023
Are you struggling to fall asleep at night? Millions of people struggle with insomnia and other sleep disorders, and it can take a serious toll on your physical and mental health.
But don't despair – there are many simple strategies you can try to improve your sleep and get the rest you need.
Here are the eight best tips for falling asleep:
1. Establish a regular sleep schedule.
One of the most important things you can do to improve your sleep is to establish a consistent bedtime routine. Go to bed and wake up at the same time every day, even on weekends.
This will help regulate your body's natural sleep-wake cycle and make it easier to fall asleep.
Getting enough sleep is essential for overall health and well-being, as it helps to support physical and mental recovery and repair, as well as cognitive function, mood, and immune system function.
2. Avoid caffeine and alcohol before bed.
Caffeine is a stimulant that can interfere with sleep by making it more difficult to fall asleep and stay asleep.
Caffeine can also disrupt the natural sleep-wake cycle, or circadian rhythm, by increasing alertness and delaying the production of melatonin, the hormone that helps to regulate sleep.
Alcohol is a sedative that can initially help to induce sleep, but it can also disrupt sleep patterns and reduce the quality of sleep.
Alcohol can interfere with the body's natural sleep-wake cycle, causing awakenings and reducing the amount of time spent in deep sleep. It can also cause snoring and other breathing problems during sleep.
So try to avoid both of these substances for at least a few hours before you go to bed.
3. Avoid large meals and intense exercise close to bedtime.
Eating a large meal can cause indigestion and discomfort, which can make it more difficult to fall asleep and stay asleep.
In addition, engaging in intense exercise close to bedtime can elevate the body's core temperature, which can also interfere with sleep. The body's core temperature naturally drops during sleep, and this drop in temperature is thought to be important for initiating and maintaining sleep.
Stick to a light snack or gentle stretching instead.
4. Create a comfortable sleep environment.
Your bedroom should be a relaxing and comfortable place, with a cool temperature, a comfortable bed, and minimal noise and light.
Studies have found that the ideal room temperature to aid sleep is between 15.5 to 19.4 degrees Celsius. A cool room temperature can help to promote sleep by allowing the body to relax and lower its core temperature, which is thought to be important for initiating and maintaining sleep.
Using our Smart Room Control, you can set your room to the ideal temperature even before you arrive. Combined with our soundproof rooms, pocket-sprung mattresses, and black-out blinds, our rooms are true sleep havens.
5. Practice relaxation techniques.
There are many simple relaxation techniques you can try to help you fall asleep, such as deep breathing or progressive muscle relaxation.
Try controlled breaths in through the nose and out through the mouth. This technique can help to relax the body and calm the mind, making it easier to fall asleep.
Progressive muscle relaxation involves tensing and relaxing specific muscle groups in the body, starting with the toes and working up to the head. This technique can help to relax the body and release tension, promoting sleep.
Experiment with different techniques to find what works best for you.
6. Take a warm shower before bed.
A warm shower can help relax your muscles and make you feel drowsy, so try taking one before bed.
It can also help to lower the body's core temperature, which is thought to be important for initiating and maintaining sleep. The body's core temperature naturally drops during sleep, and this drop in temperature can help to promote relaxation and sleep.
In addition, a warm shower before bed can help to wash away the day's stress and tension, making it easier to relax and fall asleep. Our monsoon showers, available in all our rooms, offer the perfect remedy after a long day of travelling.
7. Avoid screens before bed.
The blue light emitted by screens (such as TVs, computers, and phones) can disrupt your body's natural sleep-wake cycle, so it's important to avoid them for at least an hour before bed.
Blue light is a type of light that is found in the visible light spectrum. It has a short wavelength and high energy, which makes it effective at stimulating the retina and improving visual acuity. It also suppresses the production of melatonin, a hormone that helps regulate the sleep-wake cycle.
Consider reading a book or listening to soothing music instead.
8. If you can't fall asleep, get out of bed.
If you've been lying in bed for 20-30 minutes and still can't fall asleep, try getting up and doing a relaxing activity until you feel tired.
Avoid stressing about being unable to sleep, as this can make the problem worse.
By following these tips, you can improve your sleep and wake up feeling rested and refreshed. Sweet dreams!
Short-term staying designed around you.
Bloc is a short-stay hotel designed to give you the very best of everything needed to sleep, shower and step out fresh into a new day, right in the heart of the action.
Lightspeed wifi, to keep you connected when you’re on. High-powered showers, sound-proof walls and big, comfy beds for when you’re not.
It’s everything you need, and none of what you don’t. No bells, no whistles, just pure rest and relaxation.