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13 Tips To Fall Asleep Faster [Infographic]

Author: Rifat
Website: http://www.memoryfoammattressguide.org/
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Tips For Falling Asleep Naturally

There are many things that determine our effectiveness and health. Getting quality sleep is one of the ingredients for better health and function and you can enjoy relaxed nights through some simple, yet powerful natural techniques. One of the techniques is to ensure that you sleep on a quality bed, and use the right beddings such smooth beddings instead of polyester sheets. Avoid spring mattresses and instead opt for supportive, comfortable foam mattress. Additionally, you should read something light and interesting is also very helpful.

Avoid horror and action books since they will only keep your mind engaged. It is also important to watch your sleeping posture to ensure that you are breathing properly when you sleep. Side-sleeping is recommended as it helps in keeping your airwaves open. Maintain a clear sleeping schedule will also help you to enjoy quality sleep leading to a healthier, happier life.

Read the infographic below for more quality tips on how to sleep and fall asleep faster.

Courtesy of: MemoryFoamMattressGuide.org


Tips To Fall Asleep Faster [Infographic]

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13 Tips To Help You Fall Asleep Faster

1. Try Yoga for Sleeping

Yoga is one of the best ways to fall asleep faster. Some yoga poses are effective for sleeping, including:

  • Corpse Pose (Savasana): It is intended to rejuvenate body, mind, and spirit
  • Deep Throat Breathing: Calms the mind and relaxes the entire body
  • Alternate Nostril Breathing: Encourages deep relaxation by balancing the left and right sides of the brain while calming the nervous system
  • Child's Pose (Balasana): Induce users with a great sense of physical, mental, and emotional relief

Don't do yoga just after dinner. Wait at least 1 hour.

 

2. Napping With Right Practice

  • Try to nap for no longer than 10 - 20 minutes. Avoiding napping completely is best.
  • Don't try to nap after 3:00 or 4:00pm.

 

3. Keep Dinner Simple

  • Try to keep dinner simple by incorporating sleep-inducing foods. Make sure to finish dinner at least three hours before bed.
  • Don't go to bed hungry. Hunger keeps you awake.
  • A heavy dinner takes time to digest, making it harder to fall asleep due to causing indigestion.

 

4. Choose Soothing Beverages

Herbal tea or a glass of milk relax the body and help you wind down. Use these herbs in tea:

  • Chamomile: Chamomile produce a mild anxiety-inhibiting effect on patients with mild to moderate generalized anxiety disorder
  • Magnolia Bark: Magnolol the main bioactive component of magnolia bark is effective in increasing sleep
  • Passionflower: Produce amino acid gamma aminobutyric acid which reduces the action of some brain cells and makes a sense of calm
  • Mint: Its stress-relieving properties help for sleep

Coffee: Do not drink caffeine or alcohol in the evening. These make it harder for you to fall asleep.

 

5. Try a Bath

  • Try a warm 30-minute bath before bedtime
  • It helps you to relax by increasing your body temperature
  • Do not take a bath in water below 100F or 38C

 

6. Cool Room Temperature

  • A cool room is critical for falling asleep quickly
  • Set your thermostat between 60F and 67F
  • Do not set your thermostat above 75F or below 54F because this can disturb your sleep

 

7. Wear Comfortable Clothing

  • Wear comfortable shorts, pants, and shirts for optimal sleep.
  • Make sure these are cotton to ensure breathable clothing
  • Avoid polyester clothing, jeans, socks, and hair bands

 

8. Comfortable Bed

  • Get a comfortable and supportive foam mattress, as well as smooth bedding
  • This combination will help you to relax and fall asleep faster
  • Avoid spring mattresses and polyester sheets

 

9. Read Something Light

  • Read an entertaining or favorite book
  • It's a great way to reduce stress and help your mind to unwind
  • Avoid reading horror or action books
  • These keep your brain busy

 

10. Shutdown Electric Devices

  • Shut off the TV, laptop, and other electronic devices or gadgets
  • They tempt you to engage and keep you awake
  • Don't use your cell phone as an alarm clock

 

11. Dim The Lights

  • Harvard recommends using dim red lights for night lights because they are least disruptive to circadian rhythms
  • Do not use incandescent bulbs in your bedroom

 

12. Watch Your Posture

  • Choose one position based on how well you're able to breathe
  • Side sleeping is best because it helps keep your airways open
  • Don't sleep left side regularly
  • It can put pressure on the stomach and lungs
  • So rotate with right and left

 

13. Stick To A Sleep Schedule

  • Go to bed at the same time each day
  • It will create a sleep habit and set your circadian rhythm
  • Do not change your bedtime on the weekends

Brought to you by MemoryFoamMattressGuide.org

Designed by BDHIRE.com



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Tags: asleepbeddingsbooksconfessiondistractioninfographicmattressposturequalityreadingrelaxationsleepsleepingstresstechniques

26 Comments

  1. 13 Tips To Fall Asleep Faster [Infographic] http://t.co/lPvNgkBoVV via @OneTruConscious by @MemoryFoama2z via @myblogu

  2. @dhvanesh says:

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  3. Andrew James (@AndrewJamesBATB) says:

    13 Tips To Fall Asleep Faster [Infographic] http://t.co/WcCo76zgyL via @OneTruConscious

  4. 13 Tips To Fall Asleep Faster [Infographic] http://t.co/3ErgTwOaqi via @OneTruConscious

  5. Rifat says:

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  9. Nice tips with nice graphic ;)

  10. Laura says:

    Excellent info here, thanks for these useful sleeping tips

  11. I am struggling with my sleeps recently, and I really like this infographic, thanks.

  12. Great infographic, thanks for share these useful for my sleeping tricks.

  13. Mark W says:

    Hey, innerspring mattresses aren't that bad. I can name a few foam mattresses that would make your sleeping experience a living nightmare and a few pocketed coils mattresses that feel more like a cloud than a mattress.

  14. Beautiful infographic, thanks for share this useful information.

  15. Janine says:

    These tips are really useful! I am not sleeping well recently and I hope your tips can help me improve that situation. Thanks for your helpful sharing~

  16. I'm stress, and I can't sleep well all this week. Thanks for you tips!

  17. Nice infographic ! I liked your recommendations like yoga, mattress, try to take nap, and keep dinner simple.
    I think yoga & perfect mattress are best remedies for better sleep among all of them because it gives you relaxation and stress free mind which is the most recommended thing for better sleep. Thanks

  18. great post Giselle,I found that when I worked too later then went to bed, it’s easily to wake up several times during sleeping, at first I thought it was related to mattress but at last I found that it’s related to my bad behavior. Another one is about watching paced movie, this would make me incredibly hyper

  19. Very informative and detailed searching from awhile on google. Please keep updating in future also.

  20. Maria says:

    I think I finally find my way to sleep faster in this simple inforgraphic. Thanks for sharing some great idea for better sleeps.

  21. Stephen May says:

    Great article, loved the infographic, really useful tips!

  22. Helpful information inside the infographic. It will help us to purchase a new mattress and enjoy better comfort.

  23. nice post, very clear and informative. Also check my 30 tips to help you fall asleep fast.
    getbestmattress.com/fall-asleep-fast/
    And the infographic here:http://getbestmattress.com/fall-asleep-fast-tips-skills-infographic/

  24. Very informative and detailed searching from awhile on google. Please keep updating in future also.

  25. Dogan says:

    Great article again! Keep update us !

  26. BEST10 says:

    Very informative and detailed searching. thanks for this post.

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  • Getting quality sleep is one of the ingredients for better health and function and you can enjoy relaxed nights through some simple, yet powerful natural techniques.
  • One of the techniques is to ensure that you sleep on a quality bed, and use the right beddings such smooth beddings instead of polyester sheets.
  • Avoid spring mattresses and instead opt for supportive, comfortable foam mattress. Additionally, you should read something light and interesting is also very helpful.
  • Side-sleeping is recommended as it helps in keeping your airwaves open.
  • Maintain a clear sleeping schedule will also help you to enjoy quality sleep leading to a healthier, happier life.