Often Experience Insomnia? Here are 9 Ways to Fall Asleep Quickly that You Can Try

Kapanlagi.com - Sleep is one of the human needs. Normally, the average person needs 6-8 hours of sleep per day. However, in reality, there are many people who experience difficulty sleeping or insomnia. Those who experience insomnia will have difficulty fulfilling their sleep needs. However, there are several ways to fall asleep quickly that can be tried by insomnia sufferers.

Lack of sleep can trigger various problems, such as difficulty concentrating, easily tired, headaches, and so on. Therefore, insomnia cannot be taken lightly and must be addressed immediately. For those of you who experience insomnia, these ways to fall asleep quickly are very suitable for you to try practicing.

Here are several ways to fall asleep quickly, as reported by various sources.

1. Reduce Caffeine Consumption

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Foods and drinks that contain caffeine such as coffee, chocolate, soda, and energy drinks have often been used to stay awake. This is reasonable, as caffeine is known to stimulate alertness. Therefore, on the contrary, to fall asleep more easily, you should reduce consumption of foods and drinks that contain caffeine. 

2. Using Aromatherapy

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The use of aromatherapy is also believed to help someone sleep more soundly. As we know, aromatherapy can induce a relaxing effect on the body and create a sense of calmness. Indirectly, this can help us sleep more soundly. With long-term use, sleep quality will improve, and it is possible that a disrupted sleep pattern will return to normal.

3. Turning Off Electronic Devices Around You

According to several studies, sleeping in the dark or with the lights off is healthier than sleeping in bright conditions with the lights on. However, it turns out that not only lights can affect someone's sleep quality. Other electronic devices such as mobile phones are also believed to disrupt sleep quality. Therefore, it is recommended to turn off electronic devices around you when sleeping at night.

4. Practice Breathing Method

The fourth method to fall asleep quickly can be considered one of the most effective. This method is done through breathing exercises. This method is often referred to as the 4-7-8 breathing technique. To do it, you can follow the steps below:

1) Close your mouth and inhale through your nose for 4 counts.

2) Hold your breath for 7 counts.

3) Open your mouth and exhale, making a hissing sound, for 8 counts.

4) Repeat these steps until your body feels relaxed.

5. Set Room Temperature

If you sleep in an air-conditioned room, try to lower the room temperature to make it easier to fall asleep. Because, without realizing it, temperature or air can affect the quality of someone's sleep. When sleeping, the body temperature will automatically become warmer. So it's not surprising that when sleeping, some people often feel stuffy or overheated. Well, that's why it's important to lower the room temperature to anticipate such things from happening.

6. Avoid Taking a Nap

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People who experience insomnia tend to have an inverted or irregular sleep schedule. They stay awake during the day and then feel sleepy during daytime sleep. As a result, taking a nap becomes a habit. However, taking a nap can actually make it difficult for someone to sleep at night. So, to restore a normal sleep pattern during the day, it is better to avoid the habit of taking a nap.

7. Doing Meditation

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Yoga and meditation have recently become popular activities. Not only does this activity benefit the body, but it is also believed to have positive effects on the brain. In fact, many people feel more relaxed and calm after a yoga or meditation session. Therefore, regularly practicing yoga or meditation is believed to improve sleep quality.

8. Listening to Relaxing Music

In order to fall asleep, a person's body and mind must be able to relax. In addition to using aromatherapy and meditation, you can also listen to relaxing music or calming music to relax even more. It has been proven that calm instrumental music can effectively bring the body and mind to a more peaceful state.

9. Avoid Exercising at Night

Exercise is one of the activities that is beneficial and enjoyable. Therefore, it is not surprising that many people make this physical activity a hobby. However, due to time constraints, many people choose to exercise at night.

However, exercising at night is not recommended. One of the effects of exercising at night is difficulty sleeping. This is because the body usually feels refreshed after exercising.

Those are some ways to fall asleep quickly, you can try them tonight. Hopefully, they will be useful.

(kpl/psp)