How to Get Better Sleep: 10 Proven Ways to Fall asleep faster

Sleep is essential to our health and well-being. We know that getting enough quality sleep each night helps us feel better, perform better, and live longer. But what about those nights when we don’t fall asleep easily or wake up feeling groggy? And how do we improve our chances of falling asleep faster, staying asleep longer, and waking up refreshed?

In recent years, researchers have begun studying the effects of sleep hygiene—the behaviors we practice every day that affect whether we sleep well or poorly. These include things like eating dinner too close to bedtime, watching TV or reading in bed, drinking coffee or alcohol late at night, exercising later in the evening, and avoiding naps during the day.

Although there isn’t one single “best” sleep hygiene strategy, many experts agree that practicing a few basic guidelines can improve the odds of having a restful night’s sleep. For example, people who eat meals earlier in the day tend to sleep better because food stimulates digestion, which causes the body temperature to drop slightly, triggering drowsiness. Avoiding caffeine past noon also decreases alertness throughout the afternoon and early evening, contributing to fatigue and difficulty falling asleep. Alcohol consumption prior to bedtime can cause lightheadedness and lead to restless sleep. Exercise in the morning helps increase blood flow to the brain, helping to promote relaxation and induce sleep. Finally, taking a nap in the middle of the day can disrupt circadian rhythms and hinder sleep.

The following 12 tips aim to help you achieve optimal sleep hygiene. They aren’t meant to replace professional medical advice, nor are they intended to diagnose, treat, cure, or prevent any disease. Instead, they offer suggestions based on scientific research and expert opinion.

1. Exercise can help you fall asleep sooner and sleep better. But there are some things to keep in mind. First off, exercise stimulates the body to secrete the stress hormone cortisol, and cortisol activates the alerting mechanism in our brains. So, while exercise is great for falling asleep, it might make it harder to wake up feeling refreshed in the morning.

Another thing to consider is timing. If you do your workout too close to bedtime, it could actually prevent you from sleeping because cortisol levels rise dramatically during the night. And what about the type of activity? Do cardio workouts stimulate cortisol secretion? Or strength training?

The good news is that there are ways to maximize the benefits of exercise without harming your sleep. For example, try doing resistance exercises like pushups, pullups, squats, lunges, planks, and crunches around 3 p.m., 4 p.m., 5 p.m., and 6 p.m. These times are ideal because they allow enough time for the body to produce cortisol and prepare itself for sleep.

 2. The human brain has an internal clock that tells uswith less effortIntroduction Hook: Sleep is important. It helps us feel refreshed and energized throughout the day. But most of us aren’t sleeping well enough. We’re not getting enough quality sleep. And we’re not getting it every night.

Introduction Transition and thesis: Most of us are sleep deprived because we spend our days working long hours and trying to cram everything into our schedules. This leaves little room for rest and relaxation.

But here’s the thing…we can change that. In fact, we can make changes that will help us get better sleep without having to sacrifice anything else.

I’ll share how I do it, and why I believe it works. Then I’ll teach you exactly what you need to do to get started.

when we are supposed to go to sleep and wake up. This clock helps us maintain our energy levels throughout the day. When we don’t follow a consistent schedule, our bodies adjust to the changes and become confused. If we do not keep our internal clocks aligned, we feel tired during the day, sleepy at night, and less productive.

3. Don’t drink caffeinated beverages after 2 p.m. If you want to consume caffeine, try decaffeinated tea or coffee. Also, avoid consuming caffeine around bedtime; studies show that caffeine taken in the evening tends to keep people awake.

Coffee, tea, chocolate, soda, and even pain relievers can interfere with sleep. While caffeine stimulates us and keeps us awake, it also decreases our ability to fall asleep. In addition, nicotine increases wakefulness, while alcohol reduces the feeling of being sleepy.

To ensure a good night sleep, try limiting caffeine intake to no more than three cups of coffee per day (about 200 milligrams), avoiding caffeinated beverages within four hours of bedtime, and drinking plenty of water throughout the day. If you smoke cigarettes, don’t light up just before bedtime. Smoking disrupts the body’s natural rhythm and makes falling asleep difficult.

If you drink alcoholic beverages, do so moderately — about one drink per hour before bedtime. A moderate amount of alcohol helps people relax and feel less anxious, but doesn’t necessarily lead to better sleep.

 4. Many people make naps a normal part of their day. However, for those who experience issues sleeping or staying asleep throughout the night, midday naps are often considered a solution. Afternoon naps, however, can actually decrease sleep drive.

This is because late-day, post-lunch naps reduce the amount of melatonin our bodies produce. Melatonin is what helps us fall asleep.

If you must nap, it’s best to do it early in the morning, before 5 p.m., according to Dr. Stephen Amira, author of “Nap Time.” He explains how we can use the power of daytime naps to improve our sleep hygiene while avoiding the pitfalls of late-day naps.

5. The American Academy of Sleep Medicine says it’s best to eat no later than seven hours before bedtime. But what about those late-night cravings? A study published in the journal Obesity found that eating a large meal just before bedtime increases the risk of waking up feeling tired during the next day. Researchers believe that the reason why is because food digestion takes place in the stomach, while the brain processes information. So, if you’re thinking about grabbing something to eat, consider waiting until morning.

6. If you are one of those people who wakes up feeling like you drank too much liquid during the night, you might want to try drinking less water and adding some salt to your diet. A study published in the journal Sleep found that people who drank about 2 liters of water per day had lower levels of blood sodium compared to those who drank half a liter or less. In addition, researchers say that people who drink a lot of fluid tend to wake up more often throughout the night. They recommend consuming no more than 500 milligrams of sodium per day and avoiding drinking liquids within three hours of bedtime.

7. We spend about half our lives sleeping. And we know how important it is to wake up feeling refreshed and ready to take on the world. But what are you doing to keep yourself well rested? Do you turn off the lights too early? Or do you go to work late? If you want to make sure you’re getting enough shut-eye, there are some things you can do to help ensure that happens. One of the best ways to achieve better rest is to use natural light.

One study found that people who slept under natural sunlight had better quality sleep than those who slept under artificial lighting. Another study showed that exposure to bright light in the morning could even improve your ability to fall asleep later in the evening.

So why don’t you try turning on the lights earlier in the day, and see if it helps you feel less tired at night? You might find that you’re able to get more done throughout the day, and you’ll probably feel happier too.

8. We’ve told you how important it is to get quality rest every night. But what happens when you don’t manage to fall asleep within 20 minutes? Well, according to experts, getting frustrated about being unable to fall asleep can make things worse. In fact, it could actually lead to insomnia.

A study published earlier this year found that people who struggle to fall asleep just end up feeling less rested the next day. And while some people might think that falling asleep too early is better than not sleeping at all, researchers say there’s no such thing as “too early.” They recommend setting aside 20 minutes each evening to try again, even if you haven’t been able to fall asleep the previous night.

The research team behind the study says that focusing on the problem rather than the solution helps people relax and eventually drift off into slumber. So if you find yourself lying awake for hours trying to fall asleep, give yourself permission to stop worrying about it. 

9. In a study conducted by researchers at the University of California San Francisco, a group of adults slept better when they had a quiet, dark, and cold environment. They found that people sleeping in rooms with white noise appliances reported feeling less tired upon waking compared to those who slept in rooms without such devices. In addition, participants who used earplugs noticed fewer nighttime awakenings and felt more refreshed upon awakening.

The findings are consistent with previous research showing that exposure to bright light at night disrupts our circadian rhythms. People who live near busy roads or airports report increased fatigue and sleep problems. For example, one recent survey showed that nearly half of Americans use air purifiers because they believe that the air quality in their homes contributes to poor sleep.

10. The stress hormone cortisol is secreted during times of high arousal and low energy levels. Cortisol helps us deal with acute life events such as emergencies, illness, injury, and trauma. In addition, it prepares our bodies to respond to challenges in everyday life.

However, too much cortisol causes problems. High levels of cortisol disrupt sleep patterns and cause weight gain. They also interfere with memory formation and learning.

Cortisol is produced by the adrenal glands above the kidneys and is regulated by the hypothalamus and amygdala regions of the brain. When we feel stressed, the hypothalamus releases corticotropin-releasing factor into the bloodstream. This triggers the release of cortisol from the adrenals.

When you’re under stress, you don’t want to go to bed thinking about what you’ve got to do tomorrow; you want to think about relaxing and sleeping. You’ll find that the best way to de-stress is to take time out every day to relax.