Today I want to talk to you about how to fall asleep fast. In this world it’s uncommon to see someone not hyped up on caffeine, running off constantion stimulation and as a result, they don’t get good rest leading them to feel tired all the time. Just like yin and yang, a productive life needs deep, restful sleep for the body to have the energy it needs.
Let’s discuss a few topics that will help create the foundation for restful sleep. First we have hydration, now the majority of us are chronically dehydrated, so we need to ensure that we are drinking enough water during the day. Now you don’t want to drink too much to wake up in the middle of the night to urinate, but around 2-3 litres a day is a good estimate for most, split into a 250mL cup every hour or so.
Next we need to discuss eating, like before you need to find a balance. You don’t want to go to bed starving because that might make it hard to sleep, but at the same time being too full means the body is so occupied with digestion, that it can’t calm down enough for deep sleep, which is vital for feeling energetic the next morning. Some foods to consider around 2-3 hours before bed are oats, almonds, bananas, white rice, fatty fish and walnuts.
Now let’s fine tune your environment, to an extent a colder room facilitates better sleep. Doctors recommend staying at around 16-20 degree celsius, or 60-67 degrees Fahrenheit, in your room for the best sleep. If you don’t have an airconditioner in your room, you can just allow sufficient airflow into the room because stuffiness can also negatively impact sleep quality, you need fresh, free flowing air.
Next let’s try as best as we can to block out lights and sounds, the less potential distractions there are, the more deeper you can sleep. If you can, invest in black out shades, otherwise just drop the shades, close the doors and keep the room dark. Biologically, light signals to the brain that we should be awake so the less lights in the room, the better. On this note, using your phone before bed can be drastic towards sleep quality, so if you can leave the phone in another room.
Our body tends to held any tension and stress in the form of muscle tightness. Yogic stretches help to release this tension allowing for deeper sleep. Do your own research on this, find what works best for you, depending on how you feel. Try to dedicate ten minutes before bed to this each night.
Lastly, the stage has been set but how do you rest the mind? The easiest exercise, I’ve found, is to pretend you’re in a medical scanning machine. Close your eyes, and as you breathe in imagine a laser going down from the top of your head, to your shoulders, to both hands, down your torso, through your thighs and ending at the feet, As you breathe out, just erase the image and rest in bodily awareness. When you breathe in again, start the exercise again. The more focused on you are on deeply feeling the sensations, the easier it becomes to fall asleep.
Hope this helped you, best wishes and see you next time.