How long does it take you to fall asleep? The average time is about 10 to 20 minutes. If you fall asleep much faster, you may be sleep-deprived.
The scientific name for trouble falling asleep is sleep onset latency, affecting sleep efficiency. Falling asleep on schedule helps you to enjoy adequate amounts of the later stages of deep sleep. Otherwise, your sleep may be less refreshing as well as too brief.
Your specific remedy may depend on what’s keeping you up at night. Experiment with these natural methods for falling asleep faster.
Changing Your Lifestyle For Better Health
The things you do throughout the day might have a huge impact on the dreams you have at night. Making certain changes to your routine can decrease the amount of time it takes for you to fall asleep.
These methods make it much simpler to fall asleep in a short amount of time:
1. Synchronize your schedule. Maintain a consistent bedtime and wake time, even on the weekends and holidays. You will be training both your body and mind to build a rhythm for recognizing when it is time for you to start feeling sleepy.
2. Maintain a low-calorie diet. Late in the day, you should try to avoid eating dishes that are high in calories or that have a lot of heavy spices. If you are feeling hungry between meals, try having a piece of fruit or a warm glass of milk.
3. Use relaxation exercises. One of the most well-known ways to fall asleep more quickly is to practice guided deep sleep meditation employing progressive muscle relaxation, as well as deep breathing. It is also beneficial to control tension throughout the day and to envision relaxing images before going to bed.
4. Get some exercise. An active lifestyle has a multitude of benefits, one of which is improved sleep quality. Aim to get at least 150 minutes of aerobic activity at a moderate intensity every week.
5. Don't worry about the time. It's possible that worrying about going to sleep will keep you up for longer. Please fight the temptation to continually looking at your watch to see what time it is.
6. Exit the room immediately. If you find that you are unable to relax, you should consider getting out of bed. Move to a different room and do something mindless there.
7. Consume moderate amounts of alcohol and coffee. Reduce your intake of alcoholic beverages and caffeinated beverages, particularly in the later hours. Consuming alcohol will reduce the quality of sleep you get that night. Coffee consumed after approximately 2 p.m. may help keep you alert for several more hours.
8. Keep a journal. Sleep difficulties can have many different causes. If you keep a record of your routines, it may be easier for you to recognize patterns and discuss them with your physician if you feel the need to investigate possible medical causes.
MeditationLifeSkillsPodcast.com strives to present meditation concepts that connect east and west, tradition and science in a non-sectarian way, from multiple traditions and not promoting any particular technique or method.
One important principle I try to accomplish is to take complex ideas about meditation and the not-so-well understood meditation principles to help you understand how they can fit into your life.
To your success in meditation!
NOTE: Listen to this audio file as much as you want in a comfortable position, whether sitting or lying down. For best results, we strongly suggest listening with headphones.
Cell phone speakers and other one-speaker systems, laptops, and other devices will degrade sound quality. Listeners may experience different results.
***This work is not meant to replace medical or counseling guidance from a qualified practitioner. Please get professional care if you suffer from a physical or mental disease.