Some proven methods to fall asleep easily

Isn’t it frustrating when you actually spend more time trying to sleep than actually sleeping? Usually, people with insomnia tend to have issues with sleeping at night or waking up too early in the morning. This results in a lot of stress. In case you you find it difficult to sleep, perhaps it would be better for you to visit a sleep center Bethesda.

For a better mental health, it is necessary to have a good sleep with a regular pattern as it will keep you fresh and healthy. According to medical research, it is necessary to have at least 8 hours of sleep daily. So, do not compromise on that!

Sleep Deprivation

Lack of sleep can result in several negative effects on your brain and body. The long-term effects of sleep deprivation can cause memory issues, trouble with concentration, frequent mood swings, accidents, high blood pressure, risk for diabetes, weight gain, and risk of heart disease. Overall, sleep deprivation affects your brain and body, resulting in diminished focus.

Causes of Sleep Deprivation

Sleep deprivation occurs when there is:

  • Consistent less than 7-8 hours of sleep
  • Reduced quality of sleep

Sleep is one of the most vital requirements, for proper body functions. Without proper sleep, the body organs will simply not work with full efficiency.

When you are asleep, the body performs several functions including restoring of the chemical balance, healing itself and your stomach acid digests the food properly.

Notable signs of sleep deprivation include excessive yawning, irritability, difficulty concentrating, stress, and excessive sleepiness.

How to fall asleep easily

Different things work with different people. So, you will need to experiment with the following methods to fall asleep quickly and to increase your sleep quality. In case none of it works, consider reaching out to a sleep doctor for help.

These methods include

Trying to maintain a sleeping Pattern

It is very necessary to create and follow a specific sleeping pattern. Sleeping at irregular intervals messes up the body’s sleep clock resulting in sleep issues. Irregular sleeping pattern may also hinder the quality of sleep, resulting in excessive tiredness.

Keep the lights low

During the evening, make sure that the lights are very low so that the body could follow its circadian rhythm. At night, though, make sure that you are sleeping in total darkness. This is because complete darkness an promote sleep. In this regard, you may also use sleep masks.

Exercise regularly

Studies suggest that people who engage in regular exercise in the evening can sleep better, as compared to those with no physical activities. In this regard, working out may not only put you to sleep, but will also improve your overall sleep quality.


Meditation and mindfulness can help one in overcoming stress which is a major factor for inconsistent sleeping patterns and disrupted sleep.

The perfect temperature

Studies have shown that extreme temperature is one of the major factors that affect the quality of sleep. Therefore, a milder room temperature can help your body relax and fall asleep quick. In case environment is too cold or too hot, your mind may have difficulty in putting your body to sleep.

Ending note

Sleep is extremely vital for the body and the mind to rest. When we are sleeping, our body heals itself while our mind rests. In this regard, we are no different to machines. While machines get over-heated due to overuse, our mind and bodies get stressed out. Hence, some down-time is extremely important.

Indeed, there is nothing better than being able to fall asleep using natural methods. However, if nothing is working for you, do not delay things and visit insomnia doctors Bethesda right away!