How to fall asleep Fast!
Falling asleep quickly is just a dream (no pun intended) for many people. Laying in bed with thoughts ruminating, worries and the days stress playing over and over in your mind is very common.
And then just as you are about to fall asleep something happens to jolt you awake.
This is an extremely frustrating scenario and is becoming more and more common. In fact, recent reports have shown that almost a third of adult Americans have a sleep disorder!
That's not just one or two nights of poor sleep that is long-term deprivation with serious physical and mental health issues attached.
Falling asleep at the end of the day, in a warm comfortable bed should be something we all look forward to.
With these tips, you can definitely achieve nodding off quickly into a deep, restorative sleep.
Its all about having routines and rituals that work for you!
Wake up at the same time each day
this sets your body clock in motion and will definitely help come evening.
Try to get exposed to natural light as early as possible in the day
If this isn't possible then bright light still works. Waking up to a 'light alarm' has worked wonders for many people. This begins serotonin production readying you for the day ahead.
studies have shown, it doesn't matter what it is, but people who exercise fall asleep faster and sleep better than those who don't. Exercise tires your body out, and reduces cortisol our stress hormone. Makes sense doesn't it.
Avoid Caffeine and Napping for the 6 hours before you want to go to sleep
Caffeine inhibits adenosine production and napping inhibits melatonin production. Both of which make us feel sleepy, fall asleep and stay asleep!
Our modern lives with all the stress, rushing, and connectivity are hectic. It is no wonder that your brain takes some time to wind down at the end of the day before it can fall into the deeper slower brainwaves of sleep.
Blue light is emitted from devices, computers, e-readers, televisions and mobile phones. It interferes with our Melatonin (the sleep hormone) production which is why you can flick on the T.V feeling exhausted and then not feel sleepy 3 hours later!
A great option is to turn these devices off an hour before you want to sleep.
Putting your Mobile on Airplane mode stops those pesky email and social media notifications if you can't turn it off altogether.
If you need to use your computer at night installing Flux is a great option. This gradually dims your computer light as the day wears on.
Alcohol may help you to fall asleep initially but once it begins to be metabolized it can lead to overheating and broken sleep. It is best consumed in moderation and avoided an hour or two before bedtime
Relax your body and mind.
If you are kept awake by things you need to do, stress and a general feeling of unease then this is a must.
Keeping a gratitude diary by writing down 2-3 things you are grateful from during the day, doing a to-do or goal list for the next day and a 'Wouldn't it be nice if...' list of 2-3 things you would like to happen in the near future will help to leave you in a calm, positive mindset.
Reading is also a great way to calm a busy mind before sleep