How to Fall Asleep in Three Minutes
The inability to fall asleep can be frustrating and greatly impede one's ability to function on a day to day basis. The following tips will help you to fall asleep in no time. Pleasant dreams!
1. Food That Can Help You Fall Asleep.
Trytophan is an amino acid that helps the brain produce serotonin, which helps you relax. Found in such things as turkey, milk, chicken, ice cream, tuna and peanuts, the soothing effect of trytophan can help you put your day's worries behind you and allow you to fall into blissful slumber. On the other hand, avoid spicy and fatty foods, which can give you heartburn and keep you awake. Similarly, too much liquid before bedtime can leave you running to the bathroom all night rather than sleeping.
One of the biggest culprits of sleep deprivation is the inability to stop the mind from racing with the day's event and ongoing worries. The key is to slow down, and try to leave your troubles behind. A warm bath, meditation, peaceful music, a good book and dimmed lights can have a soothing, therapeutic effect.
3. Avoid Stimulants.
Caffeine, found in coffee and soda, and nicotine, found in cigarettes, are stimulants that inhibit your ability to slow down and get some rest. Herbal energy boosters can also keep you awake. Try to avoid stimulants for eight hours prior to bedtime.
4. Get On A Schedule.
Regulating when you go to bed and when you wake up is important to establishing a regular sleep pattern. Go to sleep and rise at the same time every day, even on weekends. Don't nap during the day, as this inhibits your ability to fall asleep at night.
5. Cool Things Off.
Your body temperature naturally drops when you are sleeping. To imitate this pattern and help to induce sleep, keep your bedroom temperature lower. Use an air conditioner or fan to reproduce these conditions, and wear light clothes.
6. Avoid Alcohol.
Alcohol can temporarily help you fall asleep, but actually interferences with the quality of your sleep. It impairs your ability to achieve REM sleep, which is deep sleep. Instead, you remain in a lighter sleep, from which you can be easily awoken.
7. Be Sure You Are Getting Enough Iron.
Women with an iron deficiency tend to have more trouble sleeping. Check your iron level and start taking an iron supplement, if needed.
8. Make Your Bed A Pleasant Place To Be.
Take the time to make your bed every day, making it a more appealing place to go to. Make sure you have a good mattress, comfortable sheets, and fluffy pillows. Also, only use your bed for sleeping, so that your body registers that the bed is a place to sleep.
Exercise three to six hours before bedtime can help you relax, and tire you out, enabling you to fall asleep more easily. Plus, regular exercise increases the quality of your sleep.
10. Get Out Of Bed.
Sometimes, staying in bed and worrying about falling asleep can actually put too much pressure on you and prevent you from falling asleep. Get up, do something else, and try again in a little while.
Kacper Postawski is an innovative sleep science researcher and the creator of the Sleep Wiz- Surefire Natural Remedy to End Insomnia Forever And Enjoy Energizing Sleep In As Little As 3 Days system. He can show you how to fall asleep effortlessly, create more time, and an abundance of energy in your body by Optimizing your sleep system!
ALSO BY KACPER POSTAWSKI: How to Put Your Mind to Sleep Quickly