How to Sleep quickly if you can’t sleep at night

How to Sleep quickly

How to Sleep quickly if you can’t sleep at night

Do you not sleep at night? Are you looking for a way to How to Sleep quickly at night? Sleep is a happy place. He who has no sleep has no peace in his life. The key to a peaceful life is a healthy life. And the key to a healthy life is sleep.

Everyone sleeps differently. Some sleep so deeply that they don’t even notice an airplane flying over them. And some people sleep so lightly that even if an ant walks past them, they can hear the sound of ants walking.

There is no substitute for productive sleep in building a healthy, normal, orderly and beautiful life. On the other hand, lack of sleep can cause life-threatening diseases like cancer and diabetes. Sleep is of immense importance in human life for healthy living.

How to Sleep quickly

1. Try to exercise before sleeping

Take a look, when our body is tired, it falls asleep very quickly. Exercising 2-3 hours before going to bed can help you sleep better. Because when our body is tired, sleep will come soon. Do not exercise before going to bed. Because, when we exercise, our body cells and organs become active. It takes 2-3 hours for active limbs to tire before sleep. So, if you take a shower after exercise and go to bed 2-3 hours after dinner, you can expect productive sleep.

2. Set a fixed bedtime

Instead of sleeping at different times every day, you should develop the habit of going to bed at a specific time. Because the body clock encourages us to sleep in certain automatic ways. Whenever you go to bed at a certain time, your body clock will automatically set this time for sleep.

Similarly, wake up at a certain time. Because if you sleep for 8 hours every day. And if you want to sleep at 10 pm, then you have to get up at 6 am. If you wake up at 7 or 8 in the morning instead of 6 in the morning, the sleep disorder will start the next day.

3. Practice working with adequate daylight

Working during the day in a well-lit and air-filled place is essential for good sleep. Because there is a body clock in the human body. Normally our body works according to the instructions of this body clock. If you work in enough light during the day, as dusk approaches, the body’s automatic clock prepares for sleep. So you are more likely to fall asleep early. So try to stay in daylight.

Think about it again, every time the morning light enters your bedroom, you wake up. On the other hand, in a room where light does not enter, you won’t wake up easily in the morning. Daylight has a close relationship with the body clock.

2 to 8 percent of Europeans suffer from some form of depression due to lack of adequate light and air. Its name is Seasonal Affective Disorder. The only reason for this is not getting enough light and air during the day.

Because there are six months of day and six months of night at the south pole of the earth. As a result, in many cases the body clock fails to distinguish between day and night, due to which people in the region suffer from depression despite not having a shortage of money.

Moreover, studies have shown that 97℅ people who work night shifts fail to meet expectations at work.

According to information from the “International Agency for Research on Cancer”, when there is no sunlight, forcing the body to work or to keep it awake inhibits the body’s melatonin hormone production.

The function of this hormone is to prevent the growth of tumors in the body. As a result, experts believe that people who wake up at night have a higher risk of cancer. Therefore, it is important to work in adequate light for a good night’s sleep. This is the Way How to Sleep quickly ?

4. Keep the sleeping room noise free and cool

Better sleep in a cool room than rough weather. The sleeping room should be noise free, calm and quiet environment. Where sufficient light and air enters during the day. And mechanical noise should not enter there. A cool environment will help you fall asleep faster.

Research shows that,

1. Disturbance of sleep in rooms where afternoon, evening and night cannot be distinguished.
2. The bed should not be dirty. Because fungus grows in dirty bedding that causes itchiness, resulting in poor sleep.
3. Electronic devices should not be kept in the bedroom and lights should be turned off before sleeping. Because it can divert attention.

5. Foods containing caffeine should be avoided

Foods which contain caffeine i.e. tea, coffee, coca-cola and fried foods should be stopped at least 6 hours before sleeping. These are the catalysts for deep sleep. Caffeine activates your body’s cells. As a result of which you do not fall asleep easily. So stay away from caffeine.

6. Avoiding tobacco and alcohol consumption

It is okay to fall asleep shortly after drinking alcohol. But, no productive sleep. Consuming alcohol reduces brain function. As a result of which you have many mental problems.

There is a neurotransmitter hormone called Orobrin. By drinking alcohol, this hormone is not produced. Memory loss and later severe sleep problems. So quit tobacco and alcohol today.

7. Stop using electronic devices before sleeping

Mobile, tablet, laptop or computer should not be used before sleeping. The blue light from the devices is very harmful to the eyes. The effect of which lasts even in sleep.

So, stop using the device 3-4 hours before sleeping.

8. Try drinking warm milk before going to bed

A warm glass of milk can be drunk before going to bed, it is very beneficial for healthy and productive sleep. Moreover, milk is also very beneficial for your health

9. Read the book before reading for quick reading

Reading is an effective way to fall asleep faster. If someone does not fall asleep within 5-10 minutes after going to bed. Reading a book makes you fall asleep easily. Because, if you look at it with a steady gaze, the eyes get tired. As a result, sleep comes quickly.


10. Use the 4-7-8 breathing method

The “4-7-8” method developed by Dr. Andrew Weil is a simple yet powerful breathing technique that promotes calmness and relaxation. It can also help calm you down before bed .

It is based on breath control techniques learned from yoga and consists of a breathing pattern that relaxes the nervous system. It can be practiced when you feel anxious or stressed.


This technique can help you relax and fall asleep faster.

Good sleep will make your life beautiful. Because, if you don’t sleep properly, your mood will be irritable, you won’t be able to concentrate on work. Diseases like diabetes will appear in case of special headache.

So, you can start following the ways to get sleep. If necessary, you can share and inform your loved ones.

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