How to Fall Asleep Fast

Açıklaması How to Fall Asleep Fast

This application is useful for those of you who want to fall asleep fast
How to fall asleep fast
Method 1
Improving Your Environment
*Keep your room dark*
Keep lights dim an hour before bedtime, and turn off all overhead lights, night lights, and lamps when you go to bed. Any bright light (not just electronic devices' screens) can trick your body into thinking it's too early in the day for sleep.
If you want to read or write before bed, try using a small book light rather than a desktop lamp or overhead light. Bluish light can keep you awake, so go for a bulb that gives off a warm glow. Red light bulbs are a great choice.
If you have a bright clock, use the dimmer option to lower the brightness of the screen. Additionally, turn it away from the bed so you won't be tempted to check the time.
*Minimize distracting noises*
If you can, keep noise in and around your room to a minimum at night. For example, if you have an old-fashioned clock that ticks loudly and keeps you awake, replace it with a silent one. If you share your home with anyone else, request that they keep noises like talking, music, or TV shows at a low volume while you are trying to sleep.
*Cool off your room*
Lowering your core body temperature helps induce sleep, so try lowering your thermostat. Setting the temperature between 60° and 70° F (15.5°-21° C) could do the trick. Set it low enough that it feels cooler than room temperature, but not so low that you're shivering.
*Adjust your pillows to keep your body aligned*
Ideally, you want to sleep so that your neck is in a straight line with your hips. Try placing a pillow between your knees to keep your hips in a neutral position. If necessary, buy new pillows if your current ones aren't keeping you comfortable and aligned.
Try to sleep on your back or side. These positions are best for your spine and can offer more restful sleep. Sleeping on your back or spine also keeps your airways open, which can help alleviate symptoms of sleep apnea.
If sleep apnea is preventing you from getting a full night's sleep, talk to your doctor. They may recommend a sleep study for you to see if you need a CPAP machine.
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