Insomnia, a sleeping disorder that is characterized by difficulty falling and/or staying asleep, is a bad thing as it can have negative effects on your health.
While some fall asleep immediately they lie on their beds, others can't as they suffer from insomnia, a condition that prevents them from sleeping.
This sleeping disorder has negative effects on the body such as weight gain, irritability, depression, and so on.
In order to prevent the averse side effects of insomnia, here are five ways to not only sleep but also sleep faster.
Take a warm bath or shower- Dr. Kennedy, a health expert, points out that your body temperature drops rapidly once you exit the shower. Research shows that this decrease in temperature can trigger a sleepy feeling because your heart rate, digestion and other metabolic processes slow down. According to cnn, this can make it easier for your brain and body to power down, too.
Don't get in bed until you actually feel sleepy- "If you aren't sleepy, your body won't settle down," says Dr. Kennedy. According to Professor Ancoli-Israel, your sleep will actually be worse the longer you stay in bed. "Eight hours of sleep is more efficient than nine to 10 hours in bed," she says.
Do a 60-minute wind-down- If you're moving at full-speed all day, it can be tough to suddenly switch yourself "off" at night. "We are assaulted by information all the time and it's really up to us to create routines that help separate the buzzing of the brain from our sleep routines," says Janet Kennedy, Ph.D., clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby (and You). She recommends giving your mind and body a full hour to wind down from work (or happy hour) before you try to fall asleep.
Put on socks- "When it comes to optimizing your temperature for sleep, the ideal balance is a cooler core and warmer extremities," says Professor Ancoli-Israel. One study revealed that wearing socks dilates your blood vessels and can help blood flow, leading to a more optimal temperature for snoozing.
Get out of bed- "The second you start feeling tense, go into another room until you start feeling sleepy," says Professor Ancoli-Israel. "You want to condition your brain to associate the bed with sleeping and nothing else," she explains. Feeling frustrated "creates a stress response where the body creates adrenaline," says Dr. Kennedy."It doesn't matter, as long as it is relaxing to you," she says.