How to fall asleep ‘faster’ with 5 NHS-approved tips – ‘big effect’
From high blood pressure to irritability, sleeping less than seven hours a night can be harmful to you and your loved ones. If you’re struggling to fall asleep at night, here are five NHS-approved tips to help you fall asleep “faster.”
If external factors allow, one of the most important steps to consistently better sleep is to create a routine.
By committing to waking up and going to bed at the same time every day, you are training your body to wake up and go to sleep on cue.
“Regular sleep patterns are really important for good sleep,” confirms the NHS.
“Remember, your sleep pattern starts before you even go to bed, so make time every night to unwind – and try to switch off your technology.”
The completion ritual may include light stretching, meditation, and reading a book in your hand (not on an electronic device).
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Write down your worries
If you find yourself thinking about issues as soon as your head rests on the pillow, it might help to incorporate writing into your bedtime routine.
By setting a time before bed to write down your problems and make a to-do list for the next morning, it can help anxious and restless people feel more relaxed before bed.
Preparation for sleep
Another NHS-approved tip for falling asleep faster and in a more consistent manner involves taking care of your body throughout the day.
“Our physical health and how we take care of our bodies can have a big impact on our sleep,” the NHS says.
It’s best to avoid caffeine, alcohol, nicotine, and heavy meals before bed, otherwise you won’t be able to fall into deep sleep.
“Regular exercise is also great for sleep,” adds the National Health Service, and is best done early in the day.
“The simple things can make a big difference when it comes to falling asleep and staying asleep,” the NHS adds.
That’s why it’s so important to have a cool, dark and quiet bedroom that promotes sleep.
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“Some people also find ambient sounds such as rain, soft music or white noise helpful,” says the National Health Service.
This can be especially true if you live with a family that goes to bed at different times than you.
Don’t force it
If you were in bed and couldn’t sleep, “don’t try to force it.”
For example, to break the association between bed and overthinking, you can get up and do something quiet, like reading a book elsewhere.
Then, when you feel sleepy, you can go back to bed to sleep.
Five NHS-approved tips to help you fall asleep faster
- Enter into daily routine
- Manage your worries
- Prepare your body for sleep
- Create a calm environment
- Resist insomnia
If you still find it difficult to fall asleep after following these steps, it is recommended that you make an appointment with your doctor.
Together, you and your doctor can discuss treatments to help you fall asleep faster.
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