What Keeps You from Falling Asleep?
Most of us need regular, restful sleep to stay healthy and function well. Sleep plays an important role in a range of mental and physical processes, from hormone regulation to memory formation. Without enough sleep, it's harder for the body to fight infections and recover from illnesses. Despite its importance, there are a number of reasons why people struggle to fall asleep. Sometimes, these reasons are minor, such as drinking caffeine too close to bedtime or sleeping in a noisy environment. However, in some cases, trouble sleeping is a sign of a more serious issue like depression or a sleep disorder.
Learning how to fall asleep fast may alleviate the stress of tossing and turning and help you get better, longer sleep. In this article, we look at some expert-recommended tips to get the most restful sleep.
Snoring Mouthpiece Review's Top 5 Tips to Fall Asleep Fast
1. Lower the thermostat: Research suggests that room temperature can have an impact on sleep. A cooler room temperature can encourage someone to curl up under a blanket, which accelerates the process of falling asleep. Keeping the temperature in your bedroom between 65 and 68°F can help you fall asleep fast.
2. Take a warm shower or bath before bed: Stepping into a warm shower or bath can help promote physical and mental relaxation. The heat from showering can also help lower your core body temperature, a signal to your body that it’s time to start prepping for sleep.
3. Try mindful meditation before bed: Practicing mindful meditation is a great way to help calm your thoughts and relax the body before bed. This can help you experience less racing thoughts, so you can fall asleep fast and stay asleep throughout the night.
4. Focus on slowing your breath: While meditating, focus on slowing your breathing. Mentally count each exhale — for example, inhale 1, exhale 2; inhale 2, exhale 3 — and use this to help relax your body and mind.
5. Remove distractions and create darkness: Remove all electronics from the bedroom. TVs, phones, computers, and lights can all interfere with the body’s stages of sleep by either keeping us alert or interrupting our sleep during the night. Also, use blackout curtains or an eye mask to block out all light sources.
Creating a Bedtime Routine
Creating a bedtime routine can help your internal clock learn when it’s time to start winding down. A consistent routine will help you signal to your body that it’s time to go to bed and can also help you fall asleep faster. Making sure that your wind-down routine consists of relaxing activities like drinking herbal tea, reading an entertaining book, or stretching can benefit your sleep.
What to Do If You Can’t Sleep
Staring up at the ceiling at 3 a.m. can be an all-too-familiar experience. So, if you can’t sleep, the first step is to not panic. Anxiety and frustration can actually keep you up longer and create even more stress on the body. Instead, try to focus on calming activities like catching up on sleep during the day, reading a book, or fitting in time for exercise. Also, see a doctor if you think you may have a more serious sleep disorder.
Tackle Snoring with an Anti-Snoring Mouthpiece
Trouble sleeping can also be because of snoring. There are a number of treatments and products available to help stop snoring, including anti-snoring mouthpieces. Anti-snoring mouthpieces help to keep the airway open and unobstructed, allowing the sleeper to breathe comfortably throughout the night. Look out for mouthpieces that are comfortable, easy to maintain, and adjustable.
Getting enough restful sleep is important for mental and physical health. If you’re having trouble sleeping, experts recommend keeping your bedroom dark, getting regular exercise, avoiding screens at least an hour before bed, and creating a bedtime routine. If snoring is keeping you up at night, try an anti-snoring mouthpiece. Also, make sure to visit a doctor if you suspect a more serious sleep disorder.