How to Sleep fast and Increase sleep Quality?

Tossing and turning in bed night after night? Well, you are not alone. Lack of sleep is one of the major problems of urban lifestyle. The downside is that this problem brings along so many other problems. Gain in weight, higher stress levels, anxiety are some of it's side effects. I cannot stress enough how important it is to sleep well. We must know that the growth of our body, repair of our body and the secretion of fate burning hormones, all happens while we are sleeping. National sleep foundation (India) reccomends 9-11 hours of sleep for school going kids, 8-10 hours of sleep for teenagers and 7-8 hours of sleep for working adults. However, when it comes to sleep, it is always about quality and not quantity and that's why it is all about. 

Here i am going to share with you some very effective tips that will help you sleep like a baby. We will also discuss about some sleep inducing foods. Not only this, towards the end of this topic i will share some really powerful tricks that will help to make you sleep within a few minutes. 

The first tip for a good night sleep is to, Maintain proper sleep timings. Studies have shown that our body and brain responds well to sleeping at the same time each time. Doing this long enough actually sets up and internal clock which will automatically help you sleep at the same time every night. On the contrary, varying your sleep timings by more than an hour can seriously disrupt your sleep quality. Also the time at which you sleep matters. Every hour of sleep before midnight is worth two after midnight is not a myth. Studies have proven that it is the first third of the sleep which is most important. There can be some rare days when you off your schedule, that's understandable. But generally, try to maintain a proper sleep timing preferably before midnight. 

Second effective tips is to Put away all your electronic devices like your phone, laptop, TV at least half an hour before going to sleep. Numerous study have shown that the blue light from these electronic devices, disturbs your ability to relax and sleep. So, as you set an alarm for waking up in the morning. You can also set an alarm one hour before going to sleep so that you know that now it's time for you to make your room a tech free zone. In this time you can Meditate, read a book or write something. The whole idea is to prepare your body and mind for a good sound sleep. 

Third little thing isnto make just the right kind of environment for a good night sleep. First of all, prefer wearing loose cotton clothes because as compared to other fabrics, they are more comfortable for the body. The right temperature of the room is just an important. If you find that you are sweating or freezing, you are not able to sleep for the body. The right temperature of the room is just as important. If you find that you are sweating or freezing, you will not be able to sleep well. 18 degrees Celsius to 23 degree Celsius is considered to be an optimal temperature for sleep. Also make sure your room is dark. Other factors like noise, mattress, bed also contributes to the quality of your sleep. 

Fourth is eating right at night. Eating is actually a big factor when it comes to good night sleep. A full stomach may disrupt your sleep as the heavier the meal, the longer it will take to digest. The opposite applies too. Do not got to bed on an empty stomach as an empty stomach may interfere with your sleeping patterns as much as a full stomach. Now, there are some foods which are actually rich in tryptophan that actually induce sleep. Some of these are Almonds, milk, oats, moong dal, paneer. Just like these are some foods that help you sleep better, there are some things that you should avoid at night. Black coffee, green tea because they are rich in caffeine can mess with your sleep quality. Avoid them after 5 PM. Also alcohol makes you sleep faster but it negatively effects rapid eye movement sleep waking you up tired and nauseous. Drinking too much water at night is not good idea. This is because you would not want to make late night tips to the toilet. 

My fifth & final tip is that doing some form of exercise during the day will really help you sleep better at night. But make a note about timing of your exercise. Exercising too close to your bedtime make you too energised to fall sleep. So make sure you keep gap of at least 3 hours. 

Now, let me share with you some mind blowing techniques that will make you sleep in just a matter of minutes.

First is the 4-7-8 technique. Basically, in this method, you have to breathe in through your nose for 4 seconds, then hold your breath for 7 seconds. Then breathe out through your mouth counting 8 seconds. Do this just four times and you will instantly feel sleepy. This is a powerful meditation technique that focuses on relaxation. 

Second is blink your eyes continuously for 60 seconds. This will make your eyes tired and will fall sleep faster. 

Third is to take shower or at least wet your feet. This will set an optimal temperature and blood circulation for your body and you will sleep faster and better. 

So these were some tips and tricks that will really improve your sleep quality. If you follow these tips. I guarantee, sleeping will not be a problem anymore.