Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You may still feel tired when you wake up.
2. Sleep Apnea:
Sleep apnea is a sleeping disorder that can lead to serious health problems, such as high blood pressure and heart trouble, if untreated. Untreated sleep apnea causes breathing to stop repeatedly during sleep, causing loud snoring and daytime tiredness, even with a full night’s sleep.
Restless Leg Syndrome:
Restless legs syndrome (RLS), also called Willis-Ekbom Disease, causes unpleasant or uncomfortable sensations in the legs and an irresistible urge to move them. Symptoms commonly occur in the late afternoon or evening hours, and are often most severe at night when a person is resting, such as sitting or lying in bed.
These are the 3 major sleeping disorders. Now we will move towards the solution of these problems and talk about the ways and exercise through a person can sleep faster.
How to Fall Asleep faster?
Here are a few creative but simple strategies you can try practically anywhere to snooze faster and sleep better tonight. Of course, these don’t replace medical advice from your doctor, and you should still consult a medical professional if you have serious sleep problems.
Ways to Fall Asleep Fast
1. One technique to try is the 4-7-8 method developed by Dr. Andrew Weil. The process is fairly simple, too. Here’s how to do it:
Place the tip of your tongue against the ridge behind your upper teeth throughout the exercise (inhaling and exhaling).
Exhale completely via your mouth, making a “whooshing” sound.
4: Now, close your mouth and inhale through your nose to a count of four.
7: Hold your breath for seven counts.
8: Exhale slowly out of your mouth to a count of eight, making the “whooshing” sound (pucker your lips if it feels awkward).
Dr. Weil recommends practicing the technique by sitting down with your back straight before trying it lying down and repeating the cycle four times to start until you get used to it.
“Keeping your bedroom free of artificial light and noise will not only ensure a nice, dark sleep environment, but also teach your brain that your “sleep cave” is for sleep only, not for social media, world events, and other things that get our minds going. This trains your brain to automatically relax when you get into bed.”
So, set up your bedroom like a prehistoric sleep cave. No television, laptops, tablets, or smartphones should be on when it’s time to sleep. Use blackout shades or an eye mask if your room can’t achieve total darkness, or if your wake up time is well past sunrise.
3. A Scottish study found that the clinical use of paradoxical intention (that is, purposely not trying to fall asleep while lying in bed) resulted in reduced sleep effort and anxiety for insomniacs compared to doing nothing. Likewise, a separate
found that high intention to fall asleep actually resulted in worse sleep quality.
Instead of thinking about trying to go to sleep, tell yourself that you’re trying to stay awake for a few minutes. If a dark, quiet bedroom makes your mind run, you can also try listening to an audiobook or podcast on low volume, or visualize relaxing activities in your mind, to take the focus off sleep itself.
4. One study found that eating Carbs four hour before bed helped people to fall asleep faster and sleep better.
The key here is to keep dinners simple and moderate in portion, so you won’t be bothered with indigestion later. Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can negatively affect your ability to fall asleep fast, so keep that in mind, too.
Better yet, consult a behavioral sleep medicine specialist, if your sleep problem doesn’t seem to budge even with these lifestyle changes.
Have you tried any of these strategies? Tell us in comment section.
This article is for informational purposes and should not replace advice from your doctor or other medical professional.