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How to fall asleep in 20 minutes or less

admin 532 views November 29, 2018

Do you have problems with falling asleep? If you are unable to fall asleep within 15-20 minutes, then you may have a problem. And the more you worry about falling asleep faster, the less likely you’ll be able to do it.

According to a National Sleep Foundation report, 68% of adults between ages 18 and 29, and 59% of adults aged 30-64 have experienced insomnia.

Many factors affect how you fall asleep. It can be anxiety and thoughts of work, an uncomfortable mattress or pillow, and even late dinner or diet. These reasons need to be corrected because, during sleep, the body recuperates so we can stay healthy, energetic, go without mood swings and concentrate well throughout the day.

Learn here how you can fall asleep faster and get a more restful night’s sleep. Just try any or all of the following relaxing habits:

Preparing your room before going to bed

Make your bedroom a more sleep-friendly place. First of all, pay attention to the temperature that should be optimum – not too hot and not too cold. Ventilate the room before going to bed. It is unlikely you’ll be able to fall asleep quickly if there is little oxygen in your room.

You can try aromatherapy with lavender, chamomile, linden or clary sage to flavour the bedroom or just the pillow.

A regular 15-min yoga practice

Some asana exercises before bedtime will relax you and help fall asleep faster, improving sleep efficiency. In this way, you calm your nervous system and prepare the body for a complete, deep rest. It works because yoga is not so active, it consists of calm and restorative poses.

It is essential you practice yoga in privacy, peace and tranquillity. Choose the exercises that will be comfortable for you and follow this routine.

Take a warm bath or shower before bed

Taking a warm bath with aroma oils, aromatic foam or bath bombs helps you to fall asleep quickly. Do it two hours before bed for 20 or 30 minutes. A warm shower is less effective but also has a good effect. Choose what you like more.

When you take a bath, your temperature rises and then cools down immediately that helps relaxes you. It is more likely to put you in a deep sleep. After bathing it would be good to wear soft socks.

Listening to relaxing music

Create a quiet atmosphere and turn on calm music. Music can significantly improve sleep quality and fall asleep faster. You can set a timer that turns off the music automatically in a few minutes, and you will not worry about turning it off.

Control when and what you eat

A large meal before sleep does not contribute to you falling asleep soon. High-carb meals may be detrimental to a good night’s rest. However, if you are hungry, it is unlikely you will be able to fall asleep quickly too.

For healthy sleep, you need to know a particular category of products that can contribute to good sleep: warm milk, nuts, bananas, fish, whole wheat bread. At the same time, protein, caffeine, fatty or sweet food, alcohol can interfere with falling asleep.

We recommend not to eat lightly in the evening to prevent suffering from insomnia.

Remember one of the most important rules for restful sleep: always go to bed at the same time (day by day), it will help you establish correct biorhythms.

Poor sleep can hurt physical and mental health, including memory, mood, and emotions. Monitor the amount of your sleep every night and follow simple tips to avoid this problem. With these habits, you can fall asleep quickly, sleep better and have more energy the next day.


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