Typical Ways To Get Assured Sleep As Soon As You Hit The Bed

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Typical Ways To Get Assured Sleep As Soon As You
Hit The Bed
Are you finding it tough to Sleep? If yes, then
you are not alone. A large population of adults
struggle to fall asleep. It is not just
frustrating to be unable to sleep at night, but
the after- effects are very difficult. People
who have had a bad night often wake up tired and
stressed out which leaves them unproductive
throughout the day. Luckily, this restless sleep
can be overcome by training yourself to fall
asleep and get quality rest. Here are some tips
and tricks to fall asleep quickly and get
quality sleep Darken the Room The sense of
light stimulates the brain and depending on it
the brain shuts down or remains active. Light
regulates the bodys internal sleep-wake cycle.
When the brain is exposed to any type of light
artificial or natural it becomes hard for it to
close the shop. Hence it is essential to block
light so that the brain gets the message that it
is nighttime. That helps in producing melatonin
which is a sleep-inducing hormone. When that is
generated it helps in getting sleep. To darken
your room you can use blackout curtains or use
eye masks to block unwanted light. Reduce the
Room Temperature
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• Reducing the room temperature a few degrees below
  the normal temperature aids in quickly hitting
  the snooze button. The body temperature tends to
  drop during sleep and when the temperature in
  your room is reduced it helps to quicken the
  process of falling asleep. Another aspect that
  needs to be considered about room temperature is
  that the sleeper tends to get hot as the night
  progresses. When there is optimal temperature,
  the sleeper does not wake up feeling hot at
  night. The recommended temperature that is
  considered ideal at night is between 60 and 67
  Fahrenheit but varies according to individual
  preferences.
• Listen to Music
• Music for sleep is an ideal solution to fall
  asleep quickly. Though there are certain types of
  music that can bring great excitement to people.
  There are many soothing music types that can
  make you feel relaxed and sleepy. Gentle music,
  be it a classical musical instrument or the
  ambient noise of a waterfall or a chirping bird
  can aid in sleep. There are many apps and white
  noise-producing machines that can serve the
  purpose of providing soothing music.
• Yoga and Meditation
• One of the major reasons most people are unable
  to fall asleep at night is because of stress.
  Any kind of worry on the mind can lead to stress
  and difficult to fall asleep. To overcome this,
  yoga and meditation are the best tools to calm
  your stress. It not only helps the mind to calm
  but also to improve your slumber quality.
  Practising yoga helps in releasing the tension
  in the muscles and it also helps in improving
  breathing. In addition to doing yoga, meditation
  can help in calming the mind and increasing
  melatonin content in the body. Practice
  mindfulness so that you worry less and think of
  the present when falling asleep.
• Breathing Exercises
• Practising breathing techniques aids in reducing
  stress and helps the mind and body calm down. By
  doing deep breathing it can slow down the heart
  rate, help in taking more oxygen into the
  bloodstream which in turn aids in relaxation. One
  breathing technique called the 4- 7-8 is a
  sure-shot way of getting to sleep quickly.
• Exhale through your mouth
• Inhale through your nose for a count of 4 by
  closing your mouth
• Hold the breath for 7 counts
• Breathe through your mouth for a count of 8.
• Repeat this three times

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Sleeping on quality pillows and a comfortable
mattress has a great impact on the quality and
quantity of sleep. Sleep experts, Wakefit, and
other researchers have shown through their
studies that sleeping on a medium-firm mattress
leads to reduced muscular tension and also
prevents sleep disturbances. Among the various
types of mattresses available, memory foam is
found to be ideal for different sleeping
positions also. Similarly, pillows also play a
crucial role as it can affect the neck and
shoulders. Follow a Sleep Routine
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Maintaining a consistent bedtime routine is one
of the ways of falling asleep quickly. That
helps the body and mind prepare for bed as it
knows it is time to get to bed. The routine can
include taking a warm bath before bed, reading a
book, or listening to music. Ensure that you
wake up and sleep at the same time so that the
sleep-wake cycle is on track. Quality sleep is
very important for each one of us, which should
not be ignored as it can easily affect your
physical and mental health which can be
frustrating. Use the above- mentioned techniques
to fall asleep quickly and get quality sleep.
When you sleep well at night you wake up feeling
refreshed, energized, and be productive
throughout the day.