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When it comes to being at your best, both physically as well as emotionally, nothing quite works like a good night's sleep. However, not everyone can enjoy this seemingly basic perk.
While some people find it exceptionally easy to fall asleep faster, there are others who just cannot put themselves to sleep, no matter the time and effort they put in! If you belong to the latter category, then we have some good news for you!
Sleep specialist Dr. Hansika Bainsla has consolidated a comprehensive list of tips and tricks that can help you fall asleep faster than ever before, and revel in a sleep quality that you once thought was far out of your reach.
So, without further ado, let us look at some promising ways that can help you fall asleep fast, and improve your overall circadian rhythm.
Did you know? Your body needs to cool down in order for you to fall asleep, and warm up when you wake up! Well, this is precisely why you have a hard time getting up on winter mornings.
Going by this fact, you must understand that keeping your room cool is the key to falling asleep. Hence, make sure that the temperature is somewhere between 15.5 and 19.5 °C.
Of course, depending on your preference, the ideal temperature may be lower or higher than this range, but the idea remains the same. Keep the room cool enough, and you'll fall asleep faster!
Going by the same statistic mentioned above, taking a hot bath or shower can help achieve the ideal body temperature by cooling it down faster. This, in turn, will help you fall asleep with much more ease.
Yet another point to note here is that a bath can ensure muscle relaxation, which again will help enhance your sleep quality as well as sleep efficiency.
When it comes to ensuring that you get a good night's sleep, night after night, every night then you ought to create a schedule for yourself and stick to the same. To do so, one of the first steps you should take is to start going to bed at the same time every day. Similarly, you should also start waking up at the same time each day. While this is easier said than done, once you start practicing these steps, you will notice you are enjoying better quality sleep and have little to no trouble getting up in the morning.
Once you start doing this, start giving yourself at least half an hour to wind down, before hitting the bed. This routine will help your mind and body prepare for the sleeping spree that is about to come.
It is understandable that when you are unable to sleep during the night, you will tend to get sleepy during the day. This will inevitably lead to daytime napping - something that is fairly common, and somewhat beneficial. After all, short naps can help enhance alertness and well-being.
However, naps that are longer than 2 hours can hamper sleep quality, reduce the overall sleep duration at night, and can even lead to sleep deprivation.
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping. However, experts suggest that you stay awake during the day as much as possible to avoid any difficulty falling asleep during the night.
Stress and anxiety are two of the major causes that lead to trouble falling asleep. Some of the most promising ways to keep these stressors at bay include Mindfulness, Meditation, and Yoga.
Mindfulness helps relax the body and mind, thereby helping one focus on the present moment without worrying about the past or future. Meditation can enhance melatonin levels in the body which in turn helps it falls asleep. Yoga clubbed with various breathing exercises, on the other hand, helps establish breathing patterns and body movements which help to release stress, therefore enabling one to fall asleep quickly. Yoga can also help attain a better sleep position by impr0ving the overall body posture. All of these three practices can enhance the quality and even quantity of nighttime sleep.
Listening to the music of your choice is known to significantly improve the quality of your sleep as a matter of fact it can help improve chronic sleep disorders such as Insomnia and sleep apnea. A good idea would be to play some soothing music at least 30 minutes before you hit the bed this will help your body to get into a rhythm, induce relaxation and fall asleep faster.
You can also listen to white noise either when you go to bed or keep playing it throughout your desired 6 to 8 hours of sleep. Doing so will not only promote sleep but also ensure that you get a better quality of sleep night after night on a consistent basis.
Welly has brought about an astounding concoction in the form of Gummy Pops that calm and soothe your senses — gently helping you fall asleep. All you need to do is simply chew the gummy pop 20 minutes before bedtime. Thanks to their carefully crafted mix of ingredients including but not limited to Melatonin, L-Theanine, Chamomile, Chicory Root Fiber, Pectin, and Locust Bean Gum, these high fiber gummies offer numerous benefits such as -
Improve non-restorative sleep
Help to regulate the circadian rhythm
Help in relieving stress
Improve cognitive function
Improve sleep quality
We hope that you are now aware of some of the most trusted methods to improve sleep patterns and reduce sleep disturbances. Following one or more of the above-mentioned measures can ensure that you enjoy a much deeper sleep, and no longer have to spend time lying awake in bed. And you don't need us to tell you that a good night's rest is the key to improved circadian rhythms and better quality of life!