10 Quick Ways to Sleep Well Every Day, Effective to Try!

Kapanlagi.com - After a tiring day of various activities, quick ways to sleep are certainly the right solution. However, not everyone can easily fall asleep and sleep soundly. Even though the body is already very tired, sleepiness does not come until the morning. Meanwhile, the next day you have to go back to your busy routine. As a result, your activities are disrupted because you don't get quality sleep.

Because lack of sleep will also affect your body's health, such as decreased concentration, becoming one of the causes of obesity, and the risk of heart disease if you continue to experience insomnia. Therefore, do not underestimate the power of sleep for your body's health.

Now, for those of you who want to get good quality sleep, you don't need to take sleeping pills to sleep soundly. These quick ways to sleep will certainly help you. Let's take a look at the complete review.

1. Hot Water Bath

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If you have trouble sleeping, taking a bath with hot water will greatly help in overcoming insomnia. Simply immerse yourself in a bathtub filled with hot water and let your body relax.

Taking a hot water bath will increase your body temperature, which will gradually decrease as you start to leave the bathtub. This change in temperature will trigger drowsiness and quick sleep.

2. Turn off Electronic Devices

Another quick way to fall asleep is by turning off electronic devices. When you are in bed, you often spend time playing with your smartphone. This is what makes you addicted.

In addition, the use of electronic devices will keep your brain awake, making it difficult to sleep. Therefore, when it's bedtime, turn off electronic devices to ensure a restful sleep.

3. Practice the 4-7-8 Method

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The following quick sleep method was discovered by scientists. This method itself was popularized by Harvard medical doctor, Andrew Weil, who adopted it from meditation techniques. The way to do it is to lie down comfortably in bed. Close your lips and take a deep breath through your nose while counting to four.

Then, hold your breath inside while counting to seven. After that, exhale slowly through your mouth while counting to eight. Repeat this method three times and you will fall asleep soundly.

4. Lavender Oil

Lavender oil has a fragrance that can induce calmness in the body and mind. Therefore, lavender oil is a quick way to sleep at night that you can do.

The way to do it is simply by adding a few drops to warm water used for bathing before sleep. Or you can also use lavender oil to wash bed sheets and pillowcases.

5. Sleeping at the Same Time

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Another quick way to sleep that you need to apply is by sleeping at the same time. This certainly requires discipline from yourself. Well, if you succeed in sleeping and waking up at the same time every day, of course, this can make your body accustomed to sleeping and waking up at the same time.

6. Meditation

Meditation before sleep can be a quick way to sleep at night without the help of consuming drugs. You can do this meditation on the bed by closing your eyes and focusing. It is recommended to do it for 10 to 15 minutes at night or in the morning. Meditation is also useful for reducing stress and finding tranquility.

7. Lower the Room Temperature

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Another quick way to fall asleep is by lowering the room temperature. A lower room temperature can lower the body's core temperature, helping you fall asleep faster. Generally, many people find it comfortable to sleep in a room temperature of around 15-23 degrees Celsius.

However, this may vary for each individual. Therefore, determine the temperature that suits you best to get quality sleep.

8. Turning Off the Lights

When going to sleep, it is advisable to have the room lights off. A dark room can stimulate quick sleep. If you cannot turn off the lights, you can use a sleep mask to help overcome difficulty sleeping at night. 

A dark environment will provide better sleep. The body's organs can rest well. If the room is bright enough, some organs may still be active. This condition can prevent the body from resting fully.

9. Pay Attention to Food Intake

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Perhaps many already know that food intake affects the quality of your sleep. According to some studies, high-carbohydrate foods can make it difficult for you to fall asleep. The solution is, if you want to consume carbohydrate-rich foods, at least eat them four hours before bedtime.

This time is also considered effective for the digestion process. You can also consume foods that help you sleep soundly, such as kiwi, almonds, walnuts, and chamomile tea.

10. Reading Books

The last quick way to feel sleepy is quite easy to do. Yes, you just need to read a book before bed. You can read your favorite book. It is advisable not to read through your smartphone. Because this will actually make it harder for you to sleep and damage your eyes.

Those are a series of quick ways to fall asleep that you can apply every day. But remember, you also need to think positively and live a healthy lifestyle at all times. Hopefully, it's useful.

(kpl/dtm)