How to Sleep Faster & Better

Getting adequate rest is essential to the human body. A lack of sleep can cause ill effects, such as stress, fatigue and depression. Inadequate sleep habits can develop from a number of external factors, including financial difficulties, issues with personal relationships or a medical illness. Developing better sleep habits that will allow you to fall asleep within a normal period of time is crucial to keeping a healthy body and maintaining energy throughout the day.

Instructions

• 1

  Creating a sleep schedule can help you outline better sleeping habits.

  Establish a consistent sleep routine. Sticking to a set schedule will allow your body to naturally adjust to falling asleep and waking up at the same time each day. It will reinforce your body's sleep cycle, as well as allow you to fall asleep faster. It is imperative to go to sleep when your body is tired.

• 2

  Avoid obsessing over sleeplessness. According to Dr. Andrew Weil, people who obsess over their sleeplessness have greater difficulty achieving a peaceful night's rest. Establish to yourself that sleeplessness is a troublesome obstacle to overcome. Be aware that the stress of the day shouldn't interfere with your sleep cycle, and do not dwell on past actions that can hinder your ability to sleep well. Read a book to distract yourself from worrying until your body becomes tired.

• 3

  Prepare a comfortable bedroom environment. Dim the lights in your bedroom to allow your body to recognize when it's time to sleep. External sleep aids, such as "white noise" devices, can provide a block to harsh surrounding environmental noises, allowing you to fall asleep faster.

• 4

  Prepare a comfortable bed. The quality of mattresses and pillows can vary widely, and it is crucial to choose a bed and pillow that meets your body's level of comfort. Ensure the mattress you own provides your body with overall support. A good mattress should provide support for all points in your body, including your shoulders and hips, and allow your spine to naturally shape itself to match a good standing posture. A hard mattress or one that provides too little support can cause back pain and uncomfortable pressure on the body. If you need to buy a new mattress, ask the retailer to provide you with a cut-away of the mattress to judge its quality, and compare it to other mattresses. If you share a bed with pets, arrange an alternative area for them, as pets can often be disruptive.

• 5

  Exercise regularly. Maintaining a regular exercise routine will cause a low point in your body's energy after each exercise, allowing your body to become more susceptible to sleep at night. In contrast, exercising too close to your bedtime can cause the opposite effect and keep your body alert when it is time to sleep.

• 6

  Avoid napping. Napping during the day can disrupt your body's natural progression of energy, and keep you alert at night. Allowing your body to tire naturally throughout the day will help your body fall asleep faster during the night.

• 7

  Use sleep aids. Non-prescription sleep aids and drug therapies can provide a powerful tool to falling asleep faster. It is critical to speak with your doctor to learn what prescription and non-prescription drugs can benefit you and grant better sleep.