6 Easy and Effective Ways to Sleep Quickly

The way to sleep quickly is not only by taking sleeping pills. There are various natural ways that are easy, but no less effective, to overcome sleep difficulties and make you sleep more soundly.

Difficulty sleeping can mean having difficulty falling asleep, frequently waking up in the middle of the night, or waking up too early and not being able to go back to sleep. This condition can make sufferers unable to carry out activities.

If it lasts for a long time, difficulty sleeping can cause serious health problems, one of which is high blood pressure. To get enough and quality sleep, there are several ways to sleep quickly that can be implemented easily and practically this is how to sleep quickly.

Various Ways to Sleep Quickly

Difficulty sleeping or insomnia is a sleep disorder that must be treated appropriately so that it does not harm your health in the future. The following are some habits that can be done as a way to sleep quickly:

1. Sleep at the same time

Try to implement bedtime discipline . The way to do this is to sleep and wake up at the same time every day. This will get your body used to sleeping and waking up at the same time.

2. Turn off electronic equipment

The next way to sleep quickly is to turn off all electronic devices, such as cell phones, laptops and tablets, about 1-2 hours before bed.

If you wake up in the middle of the night, don't turn on your cell phone. The reason is, the light emitted from cellphones can reduce the production of the hormone melatonin . This hormone can help you fall asleep.

3. Avoid consuming fatty foods

Avoiding consuming high-fat foods too close to bedtime is one of the ways to fall asleep quickly that you can try. If you eat fatty foods before bed, your body will work extra hard to break down fat. You will so have trouble falling asleep.

4. Take a warm shower

It is believed that taking a warm shower before going to bed can make you fall asleep quickly. This way to sleep quickly makes the body more relaxed, thereby helping you sleep more quickly and soundly.

5. Consume carbohydrate foods

Consuming sufficient amounts of carbohydrate foods a few hours before bed is thought to be one way to fall asleep quickly.

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This is because carbohydrates can increase levels of the hormone tryptophan which makes you sleepy more easily. However, this way to sleep quickly still needs further research and cannot be applied by people who have special medical conditions, including diabetes or obesity sufferers.

6. Do breathing exercises

The next way to sleep quickly is to do breathing exercises. The method is to inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this breathing exercise 4 times.

If done regularly, this breathing exercise is believed to make you more relaxed and fall asleep more easily.

Applying the fast sleep method above regularly helps you achieve sleep hygiene so that complaints of difficulty sleeping can be resolved. However, if you still experience complaints of insomnia even though you have implemented the quick and fast method above, don't hesitate to consult a doctor to get further treatment.