We live in a hectic and busy world. And somehow, it seems that in the 21st century, many people need help to fall asleep.
Because of the growing factors that stimulate our visual and auditory senses, more people start developing sleeping problems. Some have sleeping issues because of their lifestyle while others find it difficult to sleep because of various health problems.
In any case, this guide will explain most of the problems and try to present a solution for each instance. So, let’s get down to business.
Why Do We Need to Sleep?
Sleep is a recurring psychological and physical state in which the person has all his sensory activities and voluntary muscles restrained. While sleeping, the body enters an anabolic state in which the skeletal, muscular, nervous and immune systems are repaired.
How Many Hours of Sleep Do I Need?
An adult needs about seven to nine hours of sleep per day. Some people feel good after fewer hours of sleep, while others need to rest more, depending on their lifestyle. For example, someone who takes part in physical activities will need to respect their sleeping hours. This is because sleeping will relax and repair muscles making them fit for another working day.
By not respecting the sleeping hours, a person can wake up tired, can perform poorly at his job, he will feel exhausted much faster and can develop health issues in time. Of course, for someone who doesn’t work or doesn’t do any physical activities, the recommended sleeping hours can be diminished to some extent.
Now, these sleeping hours are for adults. For people who are older in age, it is recommended a sleeping time of seven to eight hours.
Sleeping requirements for kids and newborn babies
For newborn babies that are up to three months of age, it is recommended that they sleep between 14 and 18 hours a day. Young infants need to rest between 12 and 16 hours per day. Toddlers should sleep between 11 and 14 hours daily, while preschool children need a recommended sleeping time of 10 to 13 hours a day.
Schoolchildren have a recommended sleeping time of 9 to 11 hours per day while teenagers go for 8 to 10 hours per day. But because they are teenagers, the usually go to sleep at 4 am and wake up after a week or so.
Additionally work on how you can fall asleep much faster so that you will have a completely rested mind when you wake up in the morning.
What Are the Advantages of Sleeping?
1. It repairs your body
Sleeping will help your body repair the damages that it has suffered. It can repair the physical or psychological damage. It can relax you and prepare you for the next day. This is because, when you sleep, your body produces more protein that helps your body repair light injuries.
2. It’s critical for bodybuilders
When you lift heavy weights, your muscles don’t grow, they deteriorate. When you get home and eat protein based food and get a good night’s sleep, that’s when your muscles grow. Your muscles repair themselves using protein, and they will do so by creating a thicker layer of tissues.
Of course, you will need to “damage” those muscles, so you can sleep and repair them again and again until you achieve the wanted muscular mass. This is why sleeping is critical if you want to become a bodybuilder.
3. It helps you lose weight
Nowadays, many people are looking to lose weight. They start all these crazy diets and perform all types of physical activities. Also, they think that if they sleep more than six hours per day, they will gain weight. Well, it’s quite the opposite. You need your body to rest so it can perform better next time.
The more you can run or lift, the more calories you will burn and that “more” comes from sleeping properly.
4. It will improve your memory
Sleeping will help your brain make connections much faster. Overall, a good night’s sleep will improve your brain’s functions and will help you perform better next day.
5. You’ll feel refreshed and energized
A good night’s sleep will make you more alert and energized. While coffee can offer that kick you need to start your day, it’s better to sleep 9 hours and start your day with a bang. This way, you will be ready to make better and faster decisions without feeling exhausted or just moaning all day wishing that you’d be in your bed.
6. It can prevent cancer
Some researchers believe that sleeping can prevent the development of cancer, especially breast and colon cancer. Melatonin, a hormone that suppresses the growth of tumors, is considered to diminish in levels when it’s exposed to light.
So, bring down the curtains, turn off the light, and sleep as much as you can to keep cancer at bay.
7. It reduces stress
If you feel stressed out, your blood pressure will increase. This can boost the chances of a heart attack or stroke. If you want to be able to . handle stress better, you should sleep properly
8. Sleep may reduce inflammation
Inflammation can be the cause of all sorts of health related problems. It can lead to heart disease, cancer, diabetes, etc. One way to prevent it is to maintain a proper sleeping schedule.
9. It keeps depression at bay
Depression is a dangerous condition. There are many reasons why someone may feel depressed, and counseling and medicine can help that person to a certain extent. The primary substance to look at when you are depressed is serotonin. If the serotonin levels in your body are low, then you may feel as if you are always exhausted, sad and unmotivated.
This is why insomnia can be a big deal for many of us because it prevents our body from repairing itself and makes us vulnerable to many diseases. For this reason, many people are trying to fall asleep faster, so they won’t spend an hour or two watching the ceiling and degrading their health while doing so. If you no longer want to count sheeps to sleep, you should read further.
Here are a couple of ways to fall asleep quickly without medication:
How to fall asleep faster?
If you want to know how to make yourself sleepy, you only need to cut down on the caffeine based drinks and do some physical exercise. The point of sleeping is to be a little exhausted, just so your body can get the feeling that it’s time to relax. Energizers can still have an effect on your body even after ten hours, so take note of that.
If you want to know how to get sleepy, you will need to stop looking at your mobile phone screen, TV or computer monitor before going to bed. This is a visual stimulus that will make your brain think that you are not ready to sleep. This way, you will find it harder to fall asleep.
These simple yet effective techniques can teach you how to fall asleep in 5 minutes or less. It’s all about changing your lifestyle.
How to fall asleep in a minute?
If you want to know how to fall asleep in 60 seconds, all you need to do is breathe in through the nose for four to five seconds. Then, you will need to hold your breath for seven seconds. Exhale through your mouth for eight seconds, and you will feel a calming effect.
This is a good technique to use when you are anxious, stressed, your heart beats at a rapid pace, and you cannot sleep or can’t even focus on the thought of sleeping.
How to fall into a deep sleep?
To achieve this, you will need to isolate yourself from many stimuli, if not all of them. You will need to shut down your TV, your phone, block any light sources, and be in complete darkness and peace. You will also want to have your best pillow ready, eat a banana, drink warm milk or take a hot bath before going to bed.
You could also experiment sleeping naked and see if it’s more comfortable than sleeping in pajamas. Moreover, it’s important that you always have your room cleaned and freshened. A massage with lavender oil may also do the trick. All in all, you need to maximize your chances of getting the best sleep possible.
These tricks can also help you if you don’t know how to fall asleep fast when not tired or don’t know how to fall asleep when you can’t. In severe cases, it’s advised that you seek professional help.
How to fall asleep faster – for kids
Don’t give them large meals before bed and don’t offer them sugary treats because they will become hyperactive. Buy them comfortable pajamas that don’t restrict their movements or make them feel too warm or too cold during their sleep. Also, create some rules so that the child has to respect his bedtime and not argue about it. When your kids fall asleep faster, they will have a lot more energy at the start of the day.
If you follow the tips above, you will learn how to make someone fall asleep fast.
Having a good sleeping schedule can be tricky at first, but it’s not impossible. Just remember, if you ask yourself “why do I fall asleep so fast” it’s probably because you are sleep deprived. Take into consideration all the tips above and try to establish a balance in your lifestyle.