5 Scientific methods to fall sleep quickly LATEST 2020

How to sleep quickly with 5 scientific proven ways Latest 2020.

Good sleep is very important part of our life. It affects both physical & mental health. It helps you to feel fresh, active, boosts your energy and makes your brain proper functioning.

Normal people have no problem falling asleep. However, some people have difficulty in falling asleep. They feel difficult to sleep like normal people.

Poor & lack of sleep can cause negative effects on many parts of body including brain functioning memory power, concentration, focus, mood and emotions. So, you have to sleep atleast 8-9 hours for proper recovery of your body. 

There is a huge secretion of various hormones in your body during sleep which are necessary for both physical and mental growth. Irregular and poor sleep supresses those hormones which causes many mental problems.

Many of us are struggling to fall asleep quickly but It seems impossible for some people. They tried to listen music to force themselves for sleeping and still they can't.

Unhealthy daytime habits, napping in afternoon, drinking caffine before sleep, junk foods during day time, restriction of daylight exposure also affects the sleeping patterns of a person.

Here are some of the proven ways to sleep quickly like normal people:-

Take sleeping supplements

There are various sleeping vitamins and medicine which can promote sleep by inducing various sleep promoting hormones:-

• Melatonin

Melatonin is a hormone secreted by pineal gland during night. This hormone tells body to sleep and also controls the sleep-wake cycle of a person. To increase this melatonin hormone in the body it is also taken in tablet form. Researchers have proven that taking 0.5 to 5mg of melatonin 30 min before sleep can cause adverse effect in sleep patters by inducing deep sleep.

•Magnesium

we all know magnesium is the mineral we also take it daily. But these amount is not enough for some people so they have to take in supplement form. Magnesium promotes sleep by activating neurotransmitter which directly effects on sleep. Taking 200-400mg of magnesium before sleep shown to improve sleeping habits in many people.

• 5-hydroxytrptophan (5-HTP)

5-HTP is considered as the trusted supplement for promoting sleep. It increases serotonin levels of body which is also known as happy hormone. Serotonin directly effects on person mood, sleep, focus, etc. This supplement is used to treat insomnia also. Taking 300-500mg of dosage seems to improve sleeping habits effectively.

•Vitamin B complex

If you are overthinking person and depressed person then you should take this vitamin. Vitamin B complex is generally used in depressed person. It regulates metabolic function in a body and prevents muscle loss. It is also proven that it induces sleeping habits in both children and adults.

Try 4-7-8 technique

The “4-7-8” technique is a powerful breathing method that promotes calmness and relaxation. It is a scientific way to fall sleep in just a few minutes.

It is a kind of a breathing pattern that relaxes the nervous system. It can be also done when you are stressed or fell anxious.

Here are the steps to perform this technique:-

1. Place the tip of your tongue behind your upper front teeth.

Exhale completely through your mouth and make a whoosh sound.

Close your mouth and inhale through your nose while counting to four.

Hold your breath and count to seven.

Open your mouth and exhale completely, making a whoosh sound and count to eight.

Repeat this at least three more times.

Stop taking nap during daytime

 Researchers have shown that napping at daytime(2-3 hours) may lead to poor  sleep quality at night and even sleep disturbance.

One study showed that among 440  students, those who was taking three or more naps per week, those who napped more than two hours and those who napped late had the poorest sleep quality.

Eat lots of carbohydrates before bedtime
 Studies have found that eating carbs  before bed helped people fall asleep faster and sleep better.  They are quickly and easily digested like rice, bread and pasta, and potatoes. carbohydrates directly affects on brain functioning & relaxing it.

Eating carbohydrate rich foods four hours before sleep was more effective than one hour. But in case of spicy foods it will affect your disturbance in sleep. So, better not to eat spicy foods before bedtime.

Maintain room temperature and avoid blue light.
Experts have claimed that there is a huge difference between sleep and bedroom. Position and direction of bedroom plays a huge role in the sleep quality.

However, Using electronic gagets before sleeping will makes a person unable to sleep at night. Every electronics gagets like mobile phone, laptop, PC, tablets , TV etc, produces blue light which suppress the level of melatonin. And decrease in melatonin makes unable to sleep at night.

Generally, your bedroom needs to be dark, quiet, tidy and be kept at a temperature of between 18°c to 24°c.

If you are disturbed by unwanted noise then use earplugs to block noises from outside.