SIMPLE WAYS THAT ONE CAN UNDERTAKE TO SLEEP FAST
Lowering Room Temperature
As you sleep, your body temperature changes. Temperature of your body decreases except the temperature of your hands and your legs which tend to increase. Sleeping in a room with a high temperature makes one have hard time while sleeping.
Applying the "4-7-8" Breathing Method
The “4-7-8” method is a strong method that makes one relax and be calm which also helps one to unwind before going to bed. It can also be undertaken when one feels depressed\stressed or when one feels anxious about something.
Experience Daylight and Darkness
Light helps one to regulate sleep and been awake since it makes the body to set itself as a clock. Circadium rhythms once interrupted results to one having a hard time falling asleep due to unusual exposure to light. Darkness helps one to fall asleep easily, since it results to production of a hormone called melatonin which enables one to sleep.
Avoid Naps\sleeping During daytime
Taking naps during daytime impacts to one having poor quality sleep .Nap also makes one to be depressed and been physically inactive which results to obesity and other diseases such as high blood pressure and diabetes .If you want to know if taking nap is affecting your sleep ,you should limit your time of sleeping during the day.
Be cautious with what you eat and the time of eating
Eating food with low fat content makes one to be uncomfortable while sleeping, while food with high fat content makes one to sleep more comfortably .If you want to eat food with low fat content, you should eat at least 5 hours before going to bed.
Listen to music that makes you relax
Music eliminates sleeping diseases such as insomnia .It makes one to be more comfortable while sleeping. Soothing music are the best when sleeping where one should at least be exposed to it in a period of about 1 hour. If that makes you comfortable is not around, then make sure that the place you are in , has no noise ,thus making you sleep comfortably since there are no disruptions.
Exercising During Daytime
Exercising during daytime makes one to a comfortable sleep during the night where it increases the sleeping time .Taking exercise impacts the production of a hormone know as serotonin which reduces cortisol thus reducing the stress that one had .However, overdoing the exercise may result to uncomfortable sleep. Scientists insist that it is better to work during morning hours than later in the afternoon.