A Good Nights Sleep Can Affecting Everything From Your Motivation To Your Weight Here Are Some Tricks That Can Help You Fall Asleep Faster
Sleep can be interrupted by all sorts of things, including daily stress, the lighting in your room, disruptive noises, the last meal you ate before bed, or an overactive brain. While some of these factors can be easily controlled and prevented, others are much harder to manage.
Most of the time these intrusive factors affect us even when were incredibly tired.
Lifehacker compiled a list of things that can help you trick your body into falling asleep faster. Check out some of our favorites.
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After the evening meal, eat lettuce, drink wine, and rub an ointment made of the oil of violets or camphor on the temples. Dissolve a mixture of poppy seeds, lettuce seeds, balsam, saffron, and sugar and cook it in poppy juice. Then listen to pleasant music and lie down on a bed covered with the leaves of fresh, cool plants. Benjamin Reiss, author of Wild Nights: How Taming Sleep Created Our Restless World
Dont Keep Track Of Time
Staring at the clock and thinking about how little time you have left to sleep before you need to get up is only going to make you more frustrated, stressed, and awake. And it really doesnt help you fall back asleep. No matter how tempting it may be, try not to peek at your phone to see what time it is, or think about how you only have an hour left before you need to wake up. It only invites pressure and stress when what you really want is relaxation and peace.
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Keep Technology To A Minimum
Weve all heard it before: put your phone away at night. Theres a huge amount of research that shows how harmful techs blue light can be to your circadian rhythm and melatonin levels the key players to a good nights sleep. For people with mood disorders like bipolar, a disruption in sleep levels can actually trigger their symptoms. Try not to watch TV or look at your phone for an hour before your bedtime routine. That also applies when you wake up in the middle of the night and cant get back to sleep dont turn to Instagram scrolling for distraction. Instead, try reading a book, do a crossword puzzle, or listen to a podcast or music just try not to stare at your phone!
Try To Stop Yourself Waking In The Night
It can be much harder to get yourself off to sleep if you are worried that you are worried that you’re going to be tossing and turning just a few short hours from now, so try to stop yourself waking up a lot in the night. One of the main causes of waking in the night is through back pain, so try to minimise this by buying a decent mattress – and make sure you change your mattress every 8-10 years. Also taking an anti-inflammatory such as ibuprofen before you go to bed can help ease muscle spasms in the night.
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Imagine A Relaxing Place
I know that this sounds a little ironic since one of the things that keep us up at night is usually an overactive imagination. But, theres a big difference between letting your thoughts run rampant and deliberately imagining a relaxing place. Studies show that when you intentionally envision a relaxing place you could fall asleep about 20 minutes faster than people who dont bother to try this exercise. So, when youre tossing and turning you should focus on the beach or sitting by the lake somewhere to calm your mind and help you get to sleep.
Power Down Your Electronic Devices
When you power down electronics 45 minutes prior to bedtime, you reduce the amount of external stimuli you expose your mind to. It turns out that blue spectrum light sends certain signals to your brain that decreases the production of melatonin. Escort your electronics out of your bedroom and use an old fashioned alarm clock for a goodnight rest instead.
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Fill The Room With Lavender
Studies have shown that specific essential oils like lavender have great effects on your sleeping. Lavender aids in helping you fall asleep and has been called a sedative oil that keeps you sleeping peacefully. Even if youre someone who thought that essential oils were hokey, you should try it out before you knock it. You may just find that lavender diffusers will lull you to sleep more effectively than you thought. Not to mention, lavender has been found to increase vigor in the morning for men and women. So, add that to the list of things this little essential oil can do for you.
Train Yourself To Get Into A Deep Sleep Quickly
One of the ways you can get into a deep sleep quickly is to listen to your favourite soothing music before you hit the sack.
Theres evidence to show that taking time out to listen to music you enjoy reduces anxiety and lowers your blood pressure through the release of feel-good chemicals called endorphins.
Also, choosing the right pillow can make a huge difference to the quality of your sleep. The Sleep Council advises using a soft, fairly flat pillow if you sleep on your stomach. If you sleep on your side, use a medium-soft pillow and if you sleep on your back, use a firm one.
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Write Down Whatevers Freaking You Out
Spend a maximum of 20 minutes just getting everything out of your head and onto paper every day. Its a therapeutic way to see that you probably dont have loads to worry about, rather just a few reoccurring things. You can then see which worries are hypothetical or real worries .
For the real worries you can then make an action plan/problem-solve and for the hypothetical ones, learn to let them go. Kathryn Pinkham, National Health Services insomnia specialist
Deep breathing acts as a powerful distraction technique, particularly if paired with counting. You want to aim to breathe out for longer than you breathe in, and pause after breathing in and out so you might choose to count for three when you breathe in, then pause and count to five when you breathe out, then pause.
Really focus on your breathing and counting, and if your mind wanders off, just take note of that and return your attention to the exercise. You may need to do this for ten minutes or so. Christabel Majendie, sleep therapist
Discover If You Are Suffering From Insomnia
According to Public Health England, sleeping for less than six hours a night means youre 12% more likely to die prematurely from anything from diabetes to stroke to heart disease, so if you are suffering from insomnia rather than just coping with a few nights of disturbed kip you need to take some steps to improve your situation.
As a start, doctor William Dement, author of In the Promise of Sleep, suggests eliminating anything in your bedroom that isnt related to sleep, such as work papers, and your “brain will start to associate the room only with sleep and intimacy.
Start winding down 90 minutes before your bedtime, try eating carbs in the evenings and take a vitamin B5, an antidote to cortisol, the stress hormone that surges as we get older .
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Inhale Through Your Left Nostril
This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril. Peter, author of Sleep Better With Natural Therapies , says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Stop Trying To Fall Asleep
The longer it takes you to fall asleep, the more your frustration and anxiety can build. You end up being so tense and thinking so much, that it actually pushes relaxation and sleep further away. If you find yourself trying to force sleep, do something relaxing that can refocus your mind towards something else. The less you do, the easier it will become.
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Training For The Mind
Training your mind for a good nights sleep is similar to when you train a dog. Maybe you have experienced this personally. When you train a dog, whatever the trick or activity, there are associations and rewards. An example of a well-trained dog would demonstrate running to its food dish after hearing a bell ring. The dog associates meal time with the sound of the bell and the reward is the food. The same goes for creating a sleep routine. When you begin your sleep routine the mind automatically associates it with bedtime.
One That Casts A Spell
This Voodoo House by Laura Denison is a rich beauty. Instead of scary, it is just charming. For more of her creations you can check out her at G 45 Papers on Typepad. The layering and texture of color and patterns are a feast for the eyes. The little lamps and chandeliers are adorable. Wait! Is that a skull on the floor?!
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How To Fall Asleep Fast:
30 effective tips for falling asleep fast and easy. How to fall asleep fast: There are 3 basic ways to find out what your personal sleep breathing is like. Weve all experienced it at one point or another. The solution to this is you need to distract your mind by doing some activities around 10 minutes, then go to bed, you will sleep right away. So, if you want to calm down and fall asleep, avoid consuming stimulants like caffeine, at least four hours before bedtime.
Here are five tricks that have helped many folks fall asleep fast: This was even the case in the presence of background noise. Works better than white noise. If you act closely enough like youre already asleep then your body thinks that it really is asleep, even if your mind is completely awake and not even slightly relaxed. How to sleep in 10 seconds. Dodow Naturally Fall Asleep Faster Than You Ever Have.
Catch some zs with ease. Before you know it, youll be getting a good nights sleep every night! Sleep required fr th body nd mind t relieve stress nd fatigue tht endured thrughut th day. The next section lists 23 of our best and tips to fall asleep. If this doesnt work, try saying. Fall Asleep Faster, Sleep Better How to fall asleep.
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An unexpected surge of success
Several months passed, and Id given up hope that my TEDx video would reach many more people. To be honest, I kind of forget about it for a little while
Then out of the blue last week, I randomly checked to see how many views it had accrued, just out of curiosity
My jaw dropped
I had over 4.7 million views!
I thought it was a mistake at first, so I refreshed the page in case there was some kind of glitch.
Nope, no glitch.
I couldnt believe it.
I dont know why or howor what made this happen, but there were now over eight thousand comments, over 100k likes, and even some Internet trolls !
And as I read through the comments, I realized my goal was becoming a reality
People who had trouble falling asleep for weeks, months, and even years, were using this technique every night and enjoying deeper, longer, and more refreshing rest.
Today, I thought Id share with you what some viewers are saying about it. Maybe your sleep issues are exactly like one of theirs
Solid, stay-asleep-all-night slumber
Until I saw this video I can count on one hand the # of nights I slept solid all night. My sleep would best be described as a bunch of mini-naps. In bed by 10:30, finally fall asleep at some point awake by 2:30. Then I was asleep again for another hour/ hour and a half, repeating this cycle. Well, last night was night 5 of trying this technique of the rhythmic pattern and I have slept straight through all 5 nights. Thank you for this video.
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Practical Ways To Get More Sleep
Use these tips to improve your sleep habits and start catching more zzzs.
- Keep a sleep diary: Record when you went to bed, when you got up and how rested you felt that day. This journal can provide valuable info about your sleep quality.
- Turn off the screens: The blue light from your smartphone, tablet and TV can trick your brain into staying awake. Go screen-free for at least an hour before bedtime.
- Shift bedtime back gradually: If youre falling asleep quickly or dont feel rested, go to bed 15 minutes earlier. If you dont see improvement after a week, push it back another 15 minutes.
- Stay on a regular schedule: Go to bed and wake up at the same time every day, including weekends. This helps set your bodys internal clock.
- Get out while the sun shines: Spend time outside during the day. The daylight tells your body when its time to be awake.
- Be active: Walking, biking or other physical activity is great for your health and improves your sleep quality.
Find The Right Temperature For Sleep
Choose bedding thats breathable, comfortable and sleep-inducing. Nick makes up sleep kits for athletes with contouring, pressure sensitive mattress toppers, linen and temperature-sensitive duvets and pillows from The Fine Bedding Company .
Apparently there is an exact temperature that will help you sleep, and that temperature is a relatively cool 16.1 degrees Celsius. Overheating of the human body, especially at night and during sleep, can cause hyperventilation, reduces our body’s O2 content, and can worsen existing health issues.
If you are too hot to sleep, for example during a heatwave, try to keep cool by ltying still rather than tossing an turning. Or, in more extreme cases pop your sheets and pillows into bags and put them in a freezer ready for bedtime.
For more information on the best temperature for sleep try this article from WebMD.
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Is There A Difference Between Being Tired Sleepy And Fatigued
Many people use the words tired, sleepy, and fatigued interchangeably, but theres a subtle difference, says Winter.
At the end of a marathon, you feel fatigued you likely dont have the energy or motivation to run another marathon and perhaps not even walk the distance to your car. But youre not sleepy you wouldnt doze off laying on the grass beyond the finish line. Rather, being sleepy is when you can barely keep yourself awake, Winter says.
If youre tired but cant sleep once the sun sets, it could be a sign of delayed sleep phase disorder. If not that, it could be something else or a combination of things.
Below are some reasons why you might constantly be tired, especially during the day.
Get A Mattress Of The Right Firmness
There is no one size fits all for mattress firmness. Different people, depending on sleep position, activity level, body mechanics, age, and other factors will sleep better on different levels of firmness or softness of a mattress. If you want to get the best nights rest, the best mattress is the one that matches your body type and sleep style.
Thats why Amerisleep offers five different types of mattresses. The AS1 is the firmest mattress ideal for stomach and back sleepers who want the firmest feel. The AS5 is the softest mattress thats ideal for side and combo sleepers who put more pressure on their hips and shoulders.
Looking for something in between? The AS3 is the perfect balance of firm and soft that supports your body, no matter which position you sleep in. The AS3 is also a good choice for couples with slightly different firmness preferences.
Finally, we wanted to make sure our customers could try our mattresses risk-free. Thats why we offer a 100-night sleep trial where you can try any of our mattresses in your own home for 100 nights.
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Visualize Yourself Doing Something You Do Well
Visualization is scientifically proven to help people fall asleep faster. A common technique is to visualize yourself in a peaceful place, like lying on a beach, or see yourself slowly unraveling a ball of string and letting the string pile up at your feet.
These can be effective, but one I find really intriguing is to visualize yourself doing something you’re good at. A Reddit user quoted by Buzzfeed says a pitcher who was having trouble sleeping was advised by his coach to visualize himself throwing 10 perfect pitches. You might try picturing yourself teeing off or cooking a favorite dish. It just has to be something you do well and that makes you happy.