The saying says you are only as old as you feel yourself to be. But, what if you are tired, sleepy, or inactive all the time and feel an urgent need to fall asleep instantly?
Fatigue is one of the most common complaints that are heard from people, mostly after they hit their middle age.
Thankfully, there are so many ways that help boost energy and a few of them also help prevent signs of aging in addition to help you fall asleep quickly & get quality sleep sooner.
Here’s how you can recharge yourself when you’re low on energy:
Check on your health issues
Fatigue is one of the common symptoms of many illnesses including diabetes, thyroid, sleep apnea, and heart diseases.
Many medications can also make you feel tired and sleepy. Speaking to your doctor in case of unusual tiredness is always a good idea in this case. If any new medication is prescribed and you begin to experience tiredness, then you should immediately tell your doctor.
Exercising is the last thing that would come to your mind when you’re already so tired and exhausted but many studies show that physical activities boost the body’s energy levels and make you feel better.
Exercise improves the immune system and the work efficiency of your body, heart, lungs, and muscles and builds a greater sense of self-confidence and also help you get deep sleep at night.
Though exercise is good for your body and health, doing yoga is relatively better for boosting energy in your body. People who tried yoga reported improvements in thoughts, concentration levels, energy, and confidence.
Yoga helps in an increased sense of well-being and also boosts your overall energy levels.
Plenty of water
Dehydration results in zapping the energy and also affect your physical health and performance. It has also been noticed that dehydration causes fatigue even for people who are just doing normal activities. Dehydration has also been linked to decreased alertness and concentration. So, head towards drinking more and more water if you haven’t started drinking it yet.
Get to sleep on time
Sleep deficit leads to so many health issues and is one of the reasons for daytime fatigue. Get to bed early enough to get a full night’s sleep. People who sleep well complain less of any kind of fatigue or sleepiness and are more active and healthy.
People often wonder how to sleep early when they’re tired and find it difficult to go into a deep slumber. Let’s talk about some ways that can help people sleep better and answer questions about how to get sleep in 5 minutes?
How to sleep fast in 5 minutes
Good and adequate sleep is incredibly important. It helps your body and brain function properly and also makes you feel better.
There are some people who fall asleep within a few minutes while some face difficulty falling asleep at night and keep turning and tossing the whole night, the need for sleep tips arises then.
Poor sleep can lead to many negative effects like lack of concentration, weak memory, emotional imbalance, etc.
Here are some ways that can help fall asleep faster and better in 5 Mins:
Keep the temperature low
The body temperature changes when you sleep. It cools down when you’re asleep and gets warmer when you’re up. A warmer room may make it difficult for you to sleep; thus, keeping the temperature of the room cooler is what experts recommend to fall asleep faster.
Taking a hot shower could also help change the body’s temperature and helps you sleep better. As the body cools down, it can send a signal to the brain that it’s time for sleep. Studies have shown that taking a hot shower before going to bed also helps improve sleep efficiency and sleep quality.
Breathe In, Breathe Out
Breathing promotes calmness and relaxation. Breathing also helps one unwind before bed and let go of all the stress and negative thoughts that might have come to their minds.
Breathing in and breathing out helps relax your mind and body and can be practiced anytime when you feel anxious or uneasy. The technique of breathing in and breathing out helps relax your body and also helps you fall asleep faster.
Consistency is the key
Many people have noticed that following a consistent sleep pattern helps them fall asleep easier and faster.
However, our bodies have an inbuilt tracking system called the circadian rhythm, and this internal clock cues your body to stay alert during the day and fall asleep during the night.
Going to bed and waking up at the same time every day helps your body to follow the same routine and therefore your body gets used to this specific schedule that it has to follow to jump into a deep slumber. Once the body gets used to this schedule, it becomes easy for it to sleep and wake up at the same time.
Getting a proper sleep of 7-8 hours each night is important in order to stay healthy. 7-8 hours has been an optimal sleep duration for an average healthy adult.
It is also necessary to give yourself a wind-down time of 20-30 minutes before going to bed. This helps your body and mind to relax and prepare for sleep.
Stress may lead to difficulties falling asleep. Yoga, meditation, and mindfulness help you calm your mind, body, and soul. Also, they tend to improve sleep quality.
Yoga promotes the technique of breathing that helps release stress and tension from your body. Practicing yoga also helps improve sleep patterns, sleep quality and sleep efficiency.
Meditation helps elevate the levels of melatonin and assists the brain to go to a specific state where sleep can easily be achieved.
Mindfulness helps to focus on the present moment, worry less while going to sleep, and perform better during the day.
Practicing these techniques help you get a well-rested sleep and wake up refreshed and reenergized.
Avoid looking at the clock
It is quite normal to wake up in the middle of the night. But the inability to fall back asleep ruins a good night’s rest and makes you restless and irritated.
People who find themselves in a situation where they can’t get back to sleep once up during the middle of the night, often tend to look at the clock and worry about the fact that they can’t sleep.
People suffering from insomnia usually end up watching the clock again and again which may cause anxiety and sleeplessness.
Waking up on a regular basis without being able to fall back asleep may cause your body to develop a routine and you may end up waking up every day in the middle of the night.
In order to sleep well and feel rested, try to remove the clock from your room if you often end up looking at it every night.
Avoid daytime napping
Improper and inadequate sleep at night causes daytime sleepiness and people suffering from insomnia often tend to fall asleep during the day which leads to sleepless nights.
Taking short naps during the day might help improve sleep quality, alertness, and concentration levels but there are mixed reviews about its effects on nighttime sleep.
Studies have shown that long naps that last for at least 2 hours may cause sleepless nights or even sleep deprivation but shorter naps of around 15-20 minutes might help you restore your sleep quality.
The food that you eat before going to bed determines your sleep. Foods that are rich in carbs may be detrimental to your good night’s sleep.
Studies show that a diet rich in carbs may help you fall asleep faster but it does not promote restful sleep. On the other hand, foods that are rich in fats help you get a well-rested sleep throughout the night.
It has also been revealed through some recent studies that high fat & low carb-rich foods lead to better sleep quality than high carb & low fat-rich foods.
If you still want to eat a high-carb diet at your dinner, you should have it at least 3-4 hours before going to bed so you get enough time to digest it.
Tune into calming melodies
Music can be your best friend when it comes to improving your sleep quality. Calming music can also help improve severe sleep issues such as insomnia.
Buddhist music is composed of various Buddhist chants and is used for meditation is also another guide that you may consider when it comes to falling asleep faster.
And if you can’t find relaxing & soothing music, blocking all noise from your surroundings could also help you get better sleep.
Limit your caffeine intake
Caffeine is widely used to eliminate fatigue & promote alertness. It is commonly found in foods like coffee, chocolates, energy drinks, etc.
It can hamper your sleep quality and quantity and so it is recommended to limit its usage at least 5-6 hours before bedtime.
If you really feel an urge to have a bedtime beverage, you may switch to a relaxing tea like chamomile tea which promotes calmness and helps you fall asleep faster and better.