How to Fall Asleep Quickly? | Sleep Hygiene Tips

How to Fall Asleep Quickly? | Sleep Hygiene Tips | MFine

How to Fall Asleep Quickly? | Sleep Hygiene Tips | MFine

How to fall asleep quickly? Ah, yes, one of the most popular questions asked from those of all ages. Sleep can be affected by multiple factors from stress to medical conditions. Some people are light sleepers and can be greatly affected by slight sounds and light. If you're someone who has trouble falling asleep and staying asleep most nights or knows someone in the same predicament, this video will help out, for sure. Proper sleep isn't just important for our physical health, but our mental health as well.

In this video, top psychiatrist Dr. Akshatha Gowda, shares some super simple yet effective sleep hygiene tips alongside sleep hygiene techniques to help you sleep better at night and feel rejuvenated the next day.

For some, to improve sleep quality takes time and patience. They often wonder, how to fall asleep fast or how to sleep or ask themselves ”how do I sleep well at night?” And not all tips work for everybody. Therefore, it is important to give yourself some time to adjust to new behaviors and habits that will eventually help improve your sleep patterns and hygiene and be able to fall asleep quickly.

To learn about how you can sleep like a baby every night, read this blog: https://www.mfine.co/article/sleep-hygiene-tips/

To learn about positive habit-forming behaviors related to sleep hygiene, read this blog: https://www.mfine.co/article/quiz-is-work-stress-giving-you-sleep-problems/

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hello everyone as you all know for the human mind and body to function optimally it requires a minimum of seven to eight hours of quality sleep each day every night but unfortunately with the current lifestyle may be the work from home situation leading to increased work pressure family responsibilities and a scary pandemic all around us quality sleep is starting out to be quite elusive for so many people so today we are presenting to you a few effective tips that could help improve both the quantity and quality of your sleep number one make sure you stick to a fixed sleep wake cycle so when i say this i mean to say make sure that you fix a particular time to go to bed each night and a particular time to get up every morning remember consistency is the key after all we human beings are creators of habit whatever the human mind and body tends to get habituated to we tend to stick to it like a glue is it not so make sure that you train your mind and body to a fixed sleep wake cycle every day i'm sure a lot of us are guilty of the fact that on weekends we tend to either over sleep or under sleep i want to remind you all to please avoid doing this in case if it is absolutely necessary for you to do it make sure that the gap is not more than one arm number two pay close attention to diet yes quality sleep is not attained when you're completely stuffed to the brim or extremely hungry moderation is the key and also make sure that you avoid eating too close to your bedtime and give a gap of at least two hours between your dinner time and bedtime also try to avoid alcohol smoking coffee or tea caffeine and tannin are known to impair your sleep cycle so try to avoid them especially during the evening times we all enjoy the evening cup of chai don't feel but if you are having disturbed sleep try to avoid it as much as possible i also know that a lot of you think that alcohol makes you sleepy and drowsy but let me remind you that alcohol can disrupt the quality of your sleep later in the night so try to avoid it at all times number three the right ambience matters yes for a good quality of sleep a good ambience is absolutely necessary any particularly bright light or even blues light of the mobile screens or laptops or consistently distracting noises in and around your bedroom could hamper the quality of your sleep so make sure that the ambience of your bedroom is absolutely right with a dark calm and peaceful environment which is to be maintained in the bedroom number four avoid or limit daytime nagging i know that especially with the work from home scenario all of us are stuck at home and unfortunately some of you are getting habituated to those daytime naps i just want to tell you try to avoid it at all costs as this could seriously impact the quality of your sleep at night in case if it is absolutely necessary for you to take a nap during day time make sure that you limit it to a maximum of 30 minutes and not more than that i understand that this is probably not possible for people in the night shifts but for all the others out there please make sure to avoid day type naps to improve the quality of your sleep number five get moving on a daily basis yes we have all heard the numerous advantages of physical activity i want to stress that physical activity is equally important for the quality of your sleep make sure that you get a minimum of 30 to 45 minutes of physical activity every day in your routine it may be something as simple as brisk walking to jogging to skipping or yoga it could be anything that you like but make sure to get that 30 minutes of physical activity in your day this makes sure that your quality of sleep is better but make but also try to see that you do not exercise too close to your bedtime because that could also disrupt your sleeping cycle number six keep your stress to a minimum make sure that stress is not keeping you awake in the night because remember stress could cause so much more damage than you could possibly imagine so if you're feeling stressed out lately start something minimal like it could be journaling your thoughts pursuing hobbies or even talking to a trusted confidant you could also gradually move on to meditation and relaxation exercises like breathing exercises so try to limit stress as much as possible in case if it is still not happening after after employing all the tips that we have told you you're still struggling with sleep i just want to remind you guys that you can always reach out to me or any other psychiatrist on the m5 app we are always here to help you so stay healthy stay safe and always wear a mask thank you don't forget to like and share this video for more such videos do subscribe to the m5 channel and hit the bell icon to never miss any update

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