Lets discover "how to sleep better?" If you have sleeping disorders / insomnia then you should find the reason, why you can't...

How To Sleep Instantly: 6 Steps To Better Sleep

Lets discover "how to sleep better?" If you have sleeping disorders / insomnia then you should find the reason, why you can't sleep well and learn "how to sleep better?" Train your brain to sleep well and recover from insomnia, Because having good night sleep is vital for giving your body a rest and allowing it to prepare for the next day. Why? Insomnia can be caused by physical factors as well as psychological factors. Lets find the reasons and know how to sleep instantly.

How To Sleep Instantly: 6 Steps To Better Sleep
Learn how to sleep better

What is Sleep?

Sleep is essential for good health and wellbeing. The amount of sleep people need varies widely and usually reduces with age. Most people have difficulty sleeping at some point in their life. Poor quality sleep has a harmful effect on mood, memory and performance. This article and blog contains information to help people who have trouble sleeping. It will help you to think about your current sleep habits and suggests ideas to help you sleep better.

Introducing to myself as a Sleeping disordered person

During my worst days, I couldn't have sleep, even not for a single minute. For the previous 65 hour I didn't slept (Maybe you can't believe me, but its true that I stated). Even writing this now, it sounds to me like I’m bragging or laying claim to some fortitude of character. I can’t think of another type of self-injury that might be similarly lauded, except maybe binge drinking. I often have to work at night without sleeping and it causes of my business and habits of writing. It's very normal to me to keep awake 24+ hours, sometime 36 hours. But now I wonder why I can't sleep when I wanted to have? Some question in my mind jumped up, "Am I the only person who have sleeping disorders?". I searched over the google and found thousands of people who had posted about their sleeping disorder in various reasons. So within 4 minutes I discovered there are thousand++ people who are having sleeping disorder, and I decided to write this down. 

How to sleep better? Know these answer first.
Should you drink more coffee? Should you take melatonin? Will sleeping pills help? Can you take sleeping pills with alcohol? Are all sleeping pills addictive? Can you train yourself to need less sleep?Lets jump into the guide on Why you can't sleep and how to sleep better.

ARE YOU HAVING TROUBLE sleeping?

If your answer is yes, that you are having trouble of sleeping, You are not alone. Many people have problems falling or staying asleep. Sleep problems can be caused by your body, mind, or outside factors. When you’re lying in bed at night and can’t fall or stay asleep, here are some possible reasons.
BODY: You could be overstimulated by your pre-bed workout or cup of coffee with dinner.
MIND: You could be anxious about an important presentation or excited
for a party.
OUTSIDE FACTORS: Maybe you are awakened by a neighbor’s dog or a loud thunderstorm.
Don’t Let Sleep Cause You Stress!
There are things you can do to sleep better. You can improve common problem areas, create a good sleeping environment, and establish a healthy sleep routine.

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Why can't i sleep even though I'm tired?

CAFFEINE: Caffeine stimulates the brain and interferes with sleep. Try to use caffeine as needed to help with tiredness in the morning. Regular use during the day can lead to sleep problems at night. If you are having trouble falling asleep, you should not drink more than 200 milligrams of caffeine a day, about the amount in 2 cups of coffee. Avoid any caffeine after lunch.

Common sources of caffeine:

  • Coffee 
  • Tea 
  • Soft drinks 
  • Energy drinks 
  • Chocolate 
  • Medicines (including common pain relievers)
NICOTINE: Nicotine stimulates the brain, causes you to have trouble falling asleep, and can make your sleep worse. Tobacco products, like cigarettes and chewing tobacco, contain large quantities of nicotine. If you quit smoking, your sleep may be worse while you are in withdrawal. After your body adjusts,
you will fall asleep faster and wake up less during the night. 


ALCOHOL: If you drink alcohol around bedtime, it may help you fall asleep since it slows brain activity. However, alcohol is bad for your sleep. It can make you wake up during the night and give you nightmares. You may also have a headache the next morning. Avoid alcohol within 4-6 hours of bedtime.

Findings suggest that poor sleep can cause weight gain and lead to developing diabetes.

  • FOOD: Eating too close to bedtime, heavy meals, or foods that upset your stomach can negatively affect your sleep. Some people find a light snack at bedtime helps them sleep. 
  • EXERCISE: Regular exercise can help you fall asleep faster and sleep more soundly. Time your exercise to end over 6 hours before your bedtime to avoid trouble sleeping. Boredom and too little physical activity during the day can make it harder to fall asleep. Talk with your health care provider before beginning an exercise program.  
  • ELECTRONIC DEVICES: The artificial light generated by a laptop, tablet, or cell phone screen can interfere with your body’s sleepiness cues. Turn off all electronic devices at least 30 minutes before bedtime.

How much sleep do I actually need?

One 2014 study of more than 3,000 people in Finland found that the amount of sleep that correlated with the fewest sick days was 7.63 hours a night for women and 7.76 hours for men. So either that is the amount of sleep that keeps people well, or that’s the amount that makes them least likely to lie about being sick when they want to skip work. Or maybe people who were already sick with some chronic condition were sleeping more than that—or less—as a result of their illness. Most adults function best after seven to nine hours of sleep a night. Going to sleep and waking up at consistent times each day is valuable too. When we get fewer than seven hours, we’re impaired (to degrees that vary from person to person). When sleep persistently falls below six hours per 24, we are at an increased risk of health problems.

Can I train myself to need less sleep?

"When animals are sleep-deprived constantly, they will suffer serious biological consequences. Death is one of those consequences." Many people think they can teach themselves to need less sleep, but they’re wrong, said Dr. Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania’s Perelman School of Medicine.
We might feel that we’re getting by fine on less sleep, but we’re deluding ourselves, Dr. Veasey said, largely because lack of sleep skews our self-awareness. “The more you deprive yourself of sleep over long periods of time, the less accurate you are at judging your own sleep perception,” she said.

Will sleeping pills help to fall asleep?

Although sleeping pills (also known as hypnotics) can be very effective at relieving insomnia and help in getting back into a good sleep routine, they do not address the underlying cause(s) of insomnia. Good sleep hygiene is essential. Long-term, continuous use of sleeping pills is not generally recommended as your body may get used to them which makes them less effective over time, and some people can find it difficult to stop taking them. If you have been taking sleeping pills for a long period of time (more than one month) you should not stop taking them abruptly but should discuss this first with your doctor. 

I can’t sleep. Is my phone really keeping me up? Should I seriously not be reading my phone in bed? That seems impossible.

Have a hard time falling asleep? It might be time to stop falling asleep with your gadgets. Staying up late with your tablet or phone can rob you of a good night's sleep. Stop using your personal electronic devices at least an hour before you expect to fall asleep and keep them off your nightstand.

What should you do to sleep better?

  • Relax before bedtime with a hot bath or soothing music. 
  • Avoid alcohol and caffeine close to bedtime. 
  • Sleep in a dark, quiet and cool place.

How to fall asleep instantly or faster anyway

Develop a good routine and stick to it. This is particularly important when caring for someone else with sleep problem, for example someone with a learning disability.

1. Squeeze and relax to fall asleep instantly

Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says: “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.”

2. Get up, relax and start afresh to fall asleep faster

This may seem like a reversal of everything said before, but it’s important advice: if you don’t fall asleep after around 20 minutes you should get up and do something else for 15 minutes.
You could read a book or have a relaxing drink for example. This is an integral part of having good sleep hygiene as it’s important to avoid spending too much time lying awake in bed if you aren’t able to fall asleep quickly.
Doing this also helps stop you worrying that if you don’t fall asleep straight away, then that doesn’t mean you’ll be lying there uncomfortably awake for hours .

3. Trying to stay awake will help you to fall asleep 

Challenge yourself to stay awake – your mind will rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”

4. Stick with it (to fall asleep)

It might take some time and practice to adjust to these new ways of thinking about falling asleep. Stick with it though, as persistence may be the key in your battle against insomnia.
Your mind is a powerful thing, but it doesn’t always work in your best interest. So take control of it and don’t let it keep you awake at night with unhelpful expectations and worries.

5. Press here! To fall asleep instantly

So you are really having trouble with sleep, and wanna learn how to sleep better? Follow these kits: There are special points in the body which promote sleep when pressed gently but firmly. Dr Idzikowski suggests: “Put your thumb on the point between your eyebrows at the top of your nose, where there’s a slight indent. Hold for 20 seconds, release briefly and repeat twice more.
“Next, sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way.
“Finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.”

6. Read Books on how to sleep better

There are thousands of physician doing research and writing on "why you can't sleep, how to sleep instantly, how to sleep better, how to practice to build a good night sleep habit. try find them on market, and read one or two or as many as you want. Books should not be in digital format. Reading paper books definitely increases your chance to fall asleep and have a good night sleep. 

7. Don't sleep at day time 

If you sleep during the day you are highly likely to wake at night. If you need a daytime nap because of a particular health issue, it is best to nap early in the day. Sleeping at day time will decrease you chance to fall asleep at night. So try to avoid it.

How to create a good sleeping environment 

Make sure you have a comfortable bed in a dark, quiet room.
  • Is your room too bright? 
  • Try blackout curtains or an eye mask. Is your room too noisy? 
  • Try a white noise machine or earplugs. 
  • Is your room too hot or too cold? In general, having a room temperature around 68° F is best for sleep. However, different people prefer hotter or colder rooms, so adjust the temperature if you are uncomfortable.
IMPROVE YOUR Sleeping disorders can have a negative impact on physical and mental health if left untreated.

How to establish a healthy sleep routine

  • The best way is consult with a physician to get advice on how to sleep better. (If possible, do it)
  • Get up at the same time every day, even on the weekend or during vacations, this will help you sleep better.
  • Avoid taking naps if possible. Limit napping time to less than 1 hour.
  • Never take a nap after 3 p.m. Only use your bed for sleeping, having sex, or recovering from illness.
  • Have a regular schedule for meals, medications, chores, and other activities. This will help your inner body clock run smoothly. This is one of the best key to fall asleep instantly.
  • Find rituals that help you relax each night before bed. This can include things like a warm bath, light snack, or a few minutes of reading. 
  • If you find yourself always worrying at bedtime, try to designate a specific time during the day to write down your worries and get these feelings out of your system.
  • Try to have a regular sleep schedule, but don’t go to bed until you are sleepy. If you are unable to fall or stay asleep within 20 minutes, get up. Try a quiet activity, and do not return to bed until you feel tired.
  • Don't force yourself to fall asleep, whenever you wants. Instead of doing this, go to bed to sleep better when your body needs it.
If you continue to experience problems after trying these solutions, talk to a
health care provider. If you have any more advice to add in this list on "how to sleep" please comment below and I would Like to add it to this list. 

you opinion are appreciated. 

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