Do you also have a hard time falling asleep? Discover here 5 tips to fall asleep faster. Fortunately, there are several ways to help you fall asleep faster and get that much-needed rest. Have you already tried everything? Then try these 5 tips to fall asleep faster.
Before I proceed to give the tips, I would first like to briefly address the question of what sleep does to your body. This is necessary to understand why you cannot do without much-needed rest. During sleep, your body should be in optimal rest to recover and gain new energy. Of course you need a good bed with a matching mattress. You can find these, for example, at Nachtrust Beuningen.
The recovery during sleep does not only apply to the body (think of the fact that you sleep a lot when you are sick to save energy and give the body the chance to recover), but also to the brain. It has been scientifically proven that your brain cells (neurons) work less during your sleep, giving them the chance to recover from exposure to free radicals.
Gaining new energy and recovering from a hectic day are also part of the functions of sleep. Although the economy is now running 24×7, our body still needs sleep and rest.
The number of hours you need is personal. Below you will find a small table with the average number of hours of sleep that a baby, child and adult need, but these are only indicative. For example, there are people who are satisfied with five hours of sleep (note:this concerns a tiny minority of the entire population), while others are not rested even after 10 hours of sleep.
The amount of sleep is not only age-related, but also has to do with gender and your own health. So don't underestimate it too much and especially listen to your own body, which is perfectly able to indicate whether or not you sleep too much or too little.
It is often said that the elderly need less sleep. Although this statement may seem true at first, it is not. The elderly do not need less sleep, but their sleep is often interrupted more quickly or it is even more difficult for them to fall asleep, as a result of which the elderly more often (have to) take an extra nap during the day.
Sleep table babies
AgeNumber of hours of sleep (day and night)1-4 weeks15-17 hours1-4 months14-15 hours4-12 months14-15 hours
Sleep table toddler, toddler and preschool
AgeNumber of hours of sleep (day and night)1-3 years12-14 hours3-6 years10-12 hours
Sleep table school children and teenagers
AgeNumber of hours of sleep (per night)6-12 years10-11 hours12-18 years8-10 hours
Sleep table adults
AgeNumber of hours of sleep (per night)18 years and older7-8 hours
After reading the above, you will certainly be curious about my 5 tips to fall asleep faster. I will no longer keep you in suspense and reveal the tips:
Light or rather the lack of it is the answer to many sleeping problems. A bright lamp in the bedroom is not conducive. Opt for lamps with a low wattage or atmospheric wall lamps or bedside table lamps. The choice of window darkening is also important for the incidence of light. While one person prefers blackout blinds or curtains to completely banish every strip of light, another prefers neat curtains that ensure that you can wake up slowly with the awakening of the new day.
Yes, I know:especially for an adult it sounds quite boring:going to bed around the same time every day. Still, it helps to fall asleep faster, because the body gets used to a certain routine and adjusts to it. A tolerance of a maximum of one hour (so that you go to bed later) may be maintained, but to optimally enjoy a good night's sleep it is best to go to bed at a fixed time every day.
You've probably heard it before, but modern technology, as fun as it is, is an obstacle when it comes to falling asleep. An hour before you go to sleep you should turn off all technology (yes, including your smartphone!) and put it aside. As tempting as it is to check your Facebook, Instagram or Snapchat:don't do it. The screen of your laptop or smartphone produces melatonin, a substance that keeps us awake. Get rid of technology, your updates, news and your friends' messages won't run away.
Who hasn't heard of it:a cup of warm milk helps you fall asleep faster. However, this is not so much about milk, but more about the fact that you drink something warm. So if you prefer a delicious cup of tea, opt for a cup of chamomile tea. Chamomile contains a substance called glycine. This substance is known to have a calming effect and what could be better than falling asleep calmly and peacefully…. Or opt for magnesium to sleep better.
Okay, if you've followed step 3, you won't be bored the last hour before going to sleep. Grab a nice book, don't forget your cup of chamomile tea (step 4), dim the light (step 1) and start reading. About 15 minutes before you actually intend to go to sleep, change your position:instead of snuggling up against your pillow, you now lie flat on your back and read. This position, combined with the fact that you read, is very sleep-inducing and you will see that you will fall asleep easier and faster.
Of course there are always special situations in which sleeping becomes more difficult. This applies, for example, if you are pregnant. If you are pregnant, a good night's sleep is even more important, but also more difficult. Do you still need a little help to sleep well? Then read these tips for a good night's sleep during pregnancy.
It is getting warmer in the summer these days and you notice that when you go to sleep. Fortunately, there are plenty of tips to help you sleep during the heat. Because let's face it:that heat during the day is nice, but you still want to be able to sleep at night.
What do you do to sleep well?
