Why is Sleep Important? (نیند کیوں ضروری ہے؟)

When it comes to timing in sleeping, some people are night owls while others are early birds. Whichever you are, the inability to sleep when you want to can be frustrating and tiring.

Scientists opined that conking out immediately after you hit your bed is a sign that you are sleep deprived or tired. However, the inability to sleep within five to twenty minutes in bed requires some deliberate measures.

Of course, different factors make falling asleep fast difficult. Sleep problems factors include post-traumatic stress disorder, irregular sleep schedule, sleeping environment, drugs, alcohol, or too much caffeine.

Good news! You no longer have to spend hours on the bed staring at the ceiling trying to fall asleep every night. This article presents measures, programs, and sleep medicine or supplements to help you fall asleep faster having sweet dreams.

Why is Sleep Important?

You must have seen what the lack of proper sleep can do but still wondering why sleep is such an essential part of human existence. Sound sleep is vital. It aids the functionality of the brain and the body.

When you have a good night’s sleep, your mood, emotions, and cognitive ability are positively influenced by your restful state of mind. Lack of sleep can significantly impede different biological functions.

Sleep influences our ability to counter diseases and aids in building our immune system. It reduces the risk of chronic diseases. A night of good sleep increases energy, lowers heart disease risk, and helps to avoid excessive weight gain. Better quality sleep reinvigorates the body cells.

What Causes Sleeping Problems?

As stated earlier, many factors are responsible for sleeping problems. Factors contributing to this sleep disorder range from physiological to psychological and even environmental. Let us look at the common causes of the inability to sleep early.

Life Issues: Issues like relationships, jobs, finances, and society, amongst others, contribute to sleeping problems when they become overwhelming.

Sleeping Habits: Your sleeping habits can cause you to have sleeping disorders, especially if you have an unhealthy lifestyle that doesn’t allow for proper time management.

Chronic Diseases: People with different chronic diseases tend to have problems sleeping early. These chronic diseases might lead to chronic insomnia

Severe Body Pains: Painful conditions like Fibromyalgia, Arthritis, injuries and other states are also factors that contribute to sleeplessness.

Hormonal Inconsistencies: Hormonal imbalances caused mainly by menopause, menstruation, and thyroid disease, amongst others, are also causal factors.

Medications: Sleeplessness is a common side effect of some drugs and substance intake.

Neurological Disorders: Scientists have identified Parkinson’s disease, Alzheimer’s disease, and other neurological diseases as a contributor to sleep disorders.

Ways to Fall Asleep Faster

Staying awake, albeit unintentionally, while others are sleeping is an experience that is depressing on its own. You get to start thinking about things you would rather forget.

The quiet and calm environment further puts you in a docile and meditative state. Aside from the apparent health results, the mental and psychological effects are far from positive.

We have established that inability to sleep well is physically, mentally and psychologically unhealthy. This fact then requires us to provide steps and measures to put in place to fall asleep faster.

Below are possible ways to fall asleep as fast as possible.

1. Ensure your environment is comfortable

Environment matters a lot when it comes to sleeping. Our brains have neurons that send and receive a signal from the environment. This explains why people find it hard to sleep easily in a new and unfamiliar territory.

Ensure your mattress is well balanced and your bed coverings neat. A serene, snug, and comfortable environment makes you restful and lures you to sleep faster. Your choice of clothes for sleeping might affect your sleep. Pick a comfortable piece made of fabric to wear to bed. You should consider this sleep hygiene if you have trouble sleeping.

2. Cool your body temperature

Sleep might elude because you, too, are too warm. Temperature is a sleep propeller. On the thermostat, your room’s temperature should be between 60-67°F. are

You could take a warm shower or bath before going to bed. The bath will rest the body, and your body tries to cool down. The brain would receive the signal that it is time to sleep as the temperature is changing.

Research has revealed that bathing with warm water improves sleep quality and efficiency. You will be able to sleep faster and longer than you usually do.

3. Adopt the 4-7-8 breathing method

Dr Andrew Weil developed the 4-6-7 breathing method years back. The method is simple but quite effective. It promotes muscle relaxation and reduces performance anxiety.

It has its origin in Yoga breath control techniques. The breathing techniques involved relaxes your nervous system.

To adopt this method, the first thing you will do is to touch your upper front teeth from behind with your tongue. After that, exhale through your mouth, making a “whoosh” sound. Then close your mouth thoroughly, and count to four mentally while inhaling through the nose.

Next, hold your breath and count to seven before opening your mouth to exhale completely. While making a “whoosh” sound, you then mentally count to 8. Do this up to three times or more. It would make you relax so much that you will not know when sleep will come.

4. Ensure that your room is dimly lit

Get enough light exposure during the day. Light can regulate sleep and wakefulness because of its influence on your body’s internal clock.

Light signals your body to stay awake during the day. On the other hand, the circadian rhythms pass the sleep signal at night.

Melatonin is an essential hormone for sleep. The body produces very little melatonin during the day compared to the night. Darkness promotes sleepiness at night while boosting the production of melatonin. At night, you can make your room dark using blackout curtains to make the bedroom dark.

5. Consider doing Yoga methods

Stress is one of the major causes of sleeplessness and significantly mental stress. You can employ yoga and mindfulness meditation. This method calms the mind while relaxing the body.

Sleep efficiency, duration, and quality improvement with yoga breathing patterns and body movements. You can employ these relaxation techniques by taking deep breaths. Meditation increases the secretion of melatonin. It ushers the brain into a state where sleep is inevitable.

Mindfulness meditation will help you maintain focus and reduce your worry while you calmly slip into a sleeping state. Practicing any of these methods will aid in falling asleep faster.

6. Stop checking the clock

You would want to know how long you’ve been lying awake. I see the temptation to check the clock at intervals is usually very high. However, this behavior is not favorable as it may lead to anxiety.

Avoid staring at and be conscious of the time. If you have a wall or table clock, you can remove it pending the time that you will get your sleeping pattern back in order.

7. Consider listening to music

Naturally, music calms the soul and improves sleep quality. You don’t need just to lay awake thinking of your difficulty falling asleep. Sedative and soothing music promote deeper sleep.

8. Consider Aromatherapy

Aromatherapy is commonly practiced to aid relaxation and sleep. It involves using essential oils. There are scents known to have positive effects on sleep. Try scents like lavender, peppermint and damask rose.

Lemon and orange oil blends are also effective in improving sleep quality.

9. Try writing before sleeping

Since running thoughts is one of the causes of sleeplessness, you can try putting them down before going to sleep. Not only that, you can put down some positive events that you experience during the day.

Journaling positive thoughts will create a sense of peace that will downplay stressful events. It will help you fall asleep faster by freeing up your mind. Practice this technique every day for 15mins before bedtime.

10. Check your sleeping position

Your sleeping position might affect your sleeping pattern. You might need to adjust your sleeping posture. Majorly, there are three sleeping positions: the back, stomach and side.

There was a belief that people who sleep on their backs have a better sleep quality. However, current research posits that sleep apnea, blocked airways and snoring are disadvantages of sleeping on the back.

Of course, there is an individual preference when it comes to sleeping positions. Nonetheless, high-quality sleep has been observed to result from the side position.

11. Find something to read

Reading is an activity that could help you fall asleep fast. That explains why people read to kids to put them to sleep. However, reading eBooks is not the best option in this case. The light from the electronic device will reduce melatonin secretion, making sleeping earlier harder than usual.

Hence, a traditional paper book is the best choice in this case to improve your sleep. However, it is crucial to understand the differences between reading from an e-book and a traditional paper book. Besides, this is another relaxation technique that will make you feel sleepy.

12. Take Supplements

3 Recommended Sleep Aid Supplements

The following are the three ranked supplement products intended to make you fall asleep faster.

( ذیشان افضل )

(Zeeshan Afzal)