13 Quick Tips to Sleep Better and Faster at Night

Are you exhausted from tossing and turning sides at night on your bed? Well, do not worry because in this article we will see 10 quick tips to help you sleep better and faster at night.

Satisfactory sleep is the footing for upright health and a more contented frame of mind. Today we will see how you can live your day from morning till night in such a way that peaceful night sleep comes to you naturally and easily.

Value Of A Good Night Sleep

Wouldn’t it be nice and pleasant if we all could be called “morning folks,” and wake up every single day feeling revitalized, attentive, and optimistic… all set to take on the realm?

Wait, what? Am I wrong? Oh, perhaps that’s not how you feel all day?

A decent night’s sleep is all about being able to sleep and remaining asleep throughout the night. It is just as imperative as a consistent exercise regime or for that matter a healthy diet.

Sleeping well and good straight away marks your mental and physical well-being. A good night’s sleep means you have revitalized your mind and body. When we charge our phones, do we charge only 50%? No, right!? Then why not recharge our bodies 100% too?

Falling short on a decent 8-9 hours of sleep is most likely to take a solemn toll on your daylight energy, efficiency, emotional stability, and also the factor everyone tends to neglect – your weight.

Where There Is A Will, There Is A Way

I understand that actually trying to attain a good night’s sleep may seem like an out-of-the-question goal, especially when you are wide awake at 3 a.m.

But trust me, folks, you definitely have much more command over the value of your sleep than you might perhaps even realize.
Oh, wait! Do you have insomnia? I recognize it’s a medical term for literally “not being in control of your sleeping habits”. But where there’s a will, there’s a way right? We can figure out a way to control your insomnia if not completely diminish!

You deserve a healthy sleep, without those prescribed meds people … Do it yourself!

Let me tell you something, if you are waking up all exhausted and vague-headed, it can be really very problematic to recollect things.

Let me give you an example, you wouldn’t remember where you left your keys last night, or perchance at work, you don’t sense to be attentive or prolific as you could have possibly been if you slept well!

Also, being drained tosses your hunger hormones out of the strike, and a lethargic brain misses a prime function to make healthy picks.

I wouldn’t be surprised if you reach home feeling petulant or bad-tempered. Healthy sleeping customs can make an immense transformation in your quality of lifestyle. Partaking healthful sleep conducts is every so often stated as having an upright “sleep sterility”.

Attempt to retain the sleep drills, that I mention below on a constant basis. Regrettably, there is no magic wand that you can just wave to be habituated to sleeping early, it’s all on YOU!

I will list below these simple stepladders that can benefit you to sleep better. Try the ones you find comfortable doing and share your experiences with us in the comments section!

Okay, so here are the 10 quick tips to sleep better and faster at night:

1. Take a tepid bath

Sounds crazy as the first tip to sleep quickly? I’ll tell you why. Spending a decent 15-20 mins in a humid shower is very much helpful even if you don’t dry yourself off.

Our body temperature dips swiftly once we exit the shower room. This sudden fall in the temperature is likely to trigger a sleepy sensation as your heart rate, ingestion and further metabolic progressions slacken. This will make it easy going for both, your brain and body to shut down too.

On the other hand, if you are not in a mood to head off for a full-body bath at night, simply dipping your feet in warm water can benefit you to relax and improve your sleeping patterns.

The heat will relax your edgy and exhausted muscles, and aid you de-stress.

2. Capitalize on worthy mattresses and pillows

Now that you have taken a shower and feel sleepy, what if your bed is too hard? A hard bed is likely to give you a hard time sleeping.

Uneasy bedding can direct to weaker sleep quality. It is certainly problematic to get relaxing sleep on a bed that is too soft or hard.

3. Put that digital handy monster away

In today’s digital world you can’t live without digital invention, right? The mobile phone has suddenly become such a mandatory part of human life.

You are probably reading this now on your phone, right?! I get it, it is imperative as we are progressing towards the digital era.

But what we all need to understand is those tiny bright pixels stress your retina to the moon and back. Especially at night time…

The non-natural blue light radiated by the screens can interrupt your body’s provisions for a nap by activating the daytime hormones. If you really want to fall asleep, it’s high time you turn away those pixels.

4. Limit your caffeine and alcohol intake at night

Rethink before you drink! It’s alluring to grab a quick coffee when you are exhausted. But, drinking caffeine is going to make it even worse for you to fall asleep at night, generating a spiteful cycle.

Believe me, all those coffee lovers out there spend less time napping and don’t sleep as well as the others who dodge caffeine.

Alcohol… Happy hours… we all have a tendency to grab those budget-friendly happy hours, right? And moreover, all the happy hours start a late evening. Meaning, you start drinking late, you drink till late at night, and boom! Gone is your precious sleep…

Even downing a twosome of drinks at night will destructively disturb your snooze and hormones. No! I am not telling you to quit them, just avoid their intake at night.

5. Listen to soothing music

This is for all the insomniacs reading this. This is what I was talking about earlier. A simple solution worth a try. Music can pacify your brain.

To be more precise, instead of watching or listening to the news, or the conversation in your head, put on a soothing piece of music and plug-in those earphones. Keep the volume low and audible.

Do not play dance numbers or loud music. That will make things even worse.

The correct musical tracks have been shown to lower blood pressure and lessen stress. Any music of your personal choice (but not loud or jazzy) that you relish, will benefit you to calm down and revitalize your mood.

These were my 5 quick “tips and tricks” to help you fall asleep quickly at night.

But wait, you thought I am done? These were the basic and mandatory tips. I do have a lot more for you guys up my sleeve. Keep reading!

6. Block the ticking clock or meditate to it!

Are you habituated to frequently keep looking over at the clock at night? Quit the habit right away …Glancing frequently at the clock can make your mind battle with judgments on the day to come, and in turn, end up keeping you awake. Keep the clock slightly away from your line of sight in bed.

Instead, you can try meditation by focussing on your breath or on the ticking of that same clock. Meditation helps in calming the mind. It is known to create relaxing alpha waves, which can help in inducing sleep quickly.

You can read about the various benefits of meditation here – 15 Main Benefits of Meditation for All

7. Do not smoke

Nicotine is an intoxicating stimulant. Individuals who smoke usually take an extended period to fall asleep, wake up more recurrently, and habitually have further disrupted sleeping patterns.

8. Keep your sleeping atmosphere relaxed

The room temperature, lights, and noise must be kept under control to make your bedroom a conducive environment to fall asleep.

9. Exercise regularly

A modest amount of exercise on a daily basis can help release the stress and strain built up during the course of the day.

Make sure that you do not end up exercising vigorously, or else rather than making you fall asleep it will keep you awake. A post-workout gust of get-up-and-go can end up making you an owl.

10. At night eat and drink right

Avoid eating heavy foods and big meals late at night. They will only overload your digestive structure, and affect your sleep. Have a feathery evening nibble instead.

Watch before you sip liquids. Avoid drinking anything in the last hour before bed.

This will, in turn, minizine your bathroom trips and give you a steady undisturbed sleep instead.

If you frequently keep waking up at night at regular intervals, it can be challenging to head back to sleep soon.

11. EFT Tapping Technique

EFT stands for Emotional Freedom Technique which is used to relieve emotional stress and sometimes physical pain. It involves tapping or psychological acupressure.

So how to use it to sleep faster. Well, first you have to lie down on your bed and relax a bit. Then you need to start tapping your various EFT points on your body (eg top of the head, forehead, collarbone, under-nose, chin, etc). Select any point and start tapping fast with deep breaths. Continue the tapping for 30 sec.

Now slowly reduce the tapping speed and continue with this slower speed for another 30 sec.

Again do the above steps, but even slower speed. By this time, your body gets extremely relaxed due to the slower and slower rhythm of the tapping and this will induce sleep.

12. Imagine yourself relaxing in this setting

Imagine you are relaxing in an air bed floating in the middle of a beautiful, blue, and serene swimming pool.

See yourself completely free of any worries and enjoying the cool breeze flowing in perfect weather. Take some deep breaths and allow yourself to relax.

Keep this relaxed vision for as long as possible and within a few minutes, you will feel like closing your eyes and entering into the dreamy world of sleep.

13. 4-7-8 Breathing Technique

This is a relaxing breathing technique developed by Dr. Andrew Weil. It is based on the ancient yogic technique ‘pranayama’.

So this 4-7-8 breathing technique is very effective when it comes to inducing sleep quickly.

All you have to do is breathe in deeply for 4 seconds,

then hold the breath for 7 seconds, and then breathe out for 8 seconds. Repeat the same multiple times.

This rhythmic breathing technique instantly calms the body, reduces anxiety and stress, and induces quick sleep.

14. Use apps like RestFlix

RestFlix has thousands of hours of content featuring binaural beats, bedtime stories, sleep meditations, etc all designed and created with the goal of helping you sleep faster and better.

RestFlix 20% off Coupon Code: rest20 Can only be applied online at https://restflix.com/

Click on the image below to check the website or app yourself.

Well, now that I have given you so many points to benefit from, why wait to implement them? Most of the above tips, if applied together, will definitely help you achieve your sleeping goals. Now make your nights easier by being gentle with yourself. Guess the concluding silver lining? You just might as well wake up early to witness a glorious sunrise and hear the sweet chirping of the birds!

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