20/12/2019
HOW TO FALL ASLEEP FASTER
Some nights falling asleep doesn’t come easy, and tossing, turning and thinking about not sleeping only makes it worse. Although some guys fall asleep the second their heads hit the pillow, many restlessly stare at the ceiling for hours.
Those who toss and turn each night know how frustrating it is to have trouble falling asleep. But aside from making you tired and cranky, falling asleep fast is good for your health, too. Research has shown you may be at a higher risk of weight gain, diabetes, and depression when your circadian rhythm is thrown out of whack.
"Inadequate sleep and poor quality sleep will affect every organ system," says William Winter, M.D., author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It.
"Poor sleep makes us want to eat more and eat bad things, it affects digestion, cardiac functioning, hypertension risk, diabetes risk, [and] immune system functioning," he adds.
You probably know the basic ideas of falling asleep quickly like reading a book and turning off Netflix, but when those don’t work what can you do? That's why we rounded up tips from sleep experts, scientific research, and users on r/AskReddit to help you fall asleep faster and avoid another sleepless night.
Try some of these tips, and maybe you'll find yourself conking out quickly tonight.
1. GO CAVEMAN (TURN OFF ELECTRONIC DEVICES).
At one point in time, before the advent of smartphones, Netflix and Snuggies, nights used to be dark and cold. And surprise, modern science finds that both cool temperatures and complete darkness are ideal for sleep, while artificial lighting and light from electronics are major melatonin disruptors. From the lamps in your bedroom to the glow of your electronic devices, lighting affects your ability to sleep.
The melatonin hormone helps regulate your sleep-wake cycle and your exposure to light controls those hormone levels. When it's time to hit the hay, darkness is key. It might seem like the light from your phone or TV isn't messing with your ability to catch some rest, but it is. You should avoid looking at any bright screens up to two hours before you're hoping to fall asleep. It might be worth considering switching out your light bulbs. Smart bulbs like the Philips Hue line take these factors into account and can be customized to your needs to not impact your ability to fall asleep or fall back asleep if you happen to wake up in the middle of the night.
Use blackout shades or an eye mask if your room can’t achieve total darkness, or if your wake up time is well past sunrise. If you need to turn on a light in the middle of the night, dimmer is better.
2. MAKE YOUR BEDROOM COLD.
Ever notice how a cold office seems to leave you ready for nap time? Studies have shown that sleeping in cooler temps is best for sleep. Plus, nothing feels as dreamy as wrapping up in warm blankets in a cold room. For optimal benefits, set your thermostat between 60t to 68 degrees Fahrenheit.
Why does this work? Well, as our circadian rhythms approach the sleep phase, our body temperature drops slightly, and stays lower until a couple of hours before you normally wake up. One Australian study found that insomniacs tend to feel warmer in the evenings due to the inability to maintain their core internal body temperature, which may play a role in their inability to fall asleep.
Another option: bed-cooling products. "Try a product like a ChiliPad on your bed for sleep," says Dr. Winter.
3. SHOWER AT NIGHT
You might want to rethink your daily routine if you're a morning shower person. There's evidence that cleaning yourself off at the end of the day can actually help you sleep better. The key is to time it correctly. Showering with hot water immediately before bed is actually not a good thing because the hot water raises your body temperature. Cold shower immediately before going to bed can be very helpful in this case. Allowing your body to cool down before tucking yourself in for the night is the best way to do it.
So grab your go-to soap of choice and hit the shower if you're looking to get a good night's rest. Some sleep experts also suggest sleeping in the buff, since clothing can inhibit the natural process of evening out your body temperature as you rest.
4. MAKE YOUR BED A PLACE FOR SLEEP
If you've ever found yourself laying in bed unable to sleep, you've experience what researchers call “conditioned arousal,” which is caused by doing things in bed that have trained your brain to keep you awake rather than fall asleep—like checking work email on your phone.
“It's amazing how many people tell me that they go to bed around 9 pm every night and it takes them two hours to fall asleep," says Dr. Winter.
So keep your bed a sleeping-only zone. "I never lay in my bed unless I'm sleeping," says redditor Fibrizzo. "Trains the brain to shut down faster instead of prompting you to grab your phone or a book to kill time."
So do not lay in bed watching movies ( in fact for those that have TV's in their bedroom they might want to reconsider that decision ) , chatting on Whatsapp or Snapchat. Make your bedroom a place solely for sleeping.
5. TRICK YOUR BRAIN .
You know how sometimes, when you try to do something, your stubborn brain backfires and does the opposite? Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster.
For people — especially those with insomnia — trying to sleep can increase performance anxiety. Turns out, the principle of paradoxical intention (similar to reverse psychology, without the deception) might be useful for sleep as well.
A Scottish study found that the clinical use of paradoxical intention resulted in reduced sleep effort and anxiety for insomniacs compared to doing nothing. Likewise, a different study found that high intention to fall asleep actually resulted in worse sleep quality.
Instead of thinking about trying to go to sleep, tell yourself that you’re trying to stay awake for a few minutes. If a dark, quiet bedroom makes your mind run, you can also try listening to calming sounds or visualize relaxing activities in your mind to take the focus off sleep itself.
6. PRACTICE GUIDED MEDITATION /PURPOSEFUL DAYDREAMING .
Stressed out about your inability to sleep? Meditation has been shown to reduce cortisol levels, helping you feel less anxious and more relaxed — and thus, more likely to fall asleep. A 2015 study in JAMA found that mindfulness mediation helped improve sleep quality in older adults by reducing "worry, rumination, and mood disturbances."
For many people who struggle with falling asleep, rumination or unwanted thoughts can play a big role. Instead of drifting off peacefully, your mind slogs through the day’s events, embarrassing moments from years past, or tomorrow’s to-do list.
One way to break the rumination cycle or disperse unwanted thoughts before bed is to practice visualization or imagery, similar to daydreaming. There are a few ways to do this:
Simply visualize a calming scene in your mind, imagining and exploring it in detail — it could be a serene beach, calm forest or anywhere else. Alternatively, you might visualize yourself doing something positive but repetitive. Shooting free throws is a frequently recommended example. Guided audio visualizations can also be helpful. In these programs, you follow along with the directions to relax and imagine scenes, which some people will find easier. Dartmouth’s Student Wellness Center and the University of Houston both offer free audio tracks to try.
It may sound hippy dippy, but if you focus on it effectively, daydreaming about relaxing scenes can really help ease your mind. During visualization, know that it’s OK if your mind wanders but keep returning your focus to the scene. Try out different methods and audio tracks to see what works best for you. Visualization can also be a helpful mid-day stress reliever to keep in mind.
Try an app or other mediation product to help you get started. Dr. Winter recommends Muse, which allows people to practice using meditation to fall asleep faster.
"I listen to guided mediation sessions on YouTube every night," says Redditor brigie3594. "It’s gotten to the point where sometimes I won’t even hear the end of their introduction I fall asleep that quickly."
You can also try an app to help you get started. Dr. Winter recommends Muse, which allows people to practice using meditation to fall asleep faster.
7. EAT THE RIGHT DINNER
Your grandma knew what she was doing when she'd heat you up a glass of warm milk before bed.
"Milk contains the protein α-lactalbumin. This protein contains high amounts of the amino acid tryptophan, which produces melatonin, the hormone that induces sleep," says Dr. Winter.
Studies show that diets rich in tryptophan (including egg whites and pumpkin seeds) help improve sleep. And an added bonus: "Milk's calcium also benefits tryptophan's absorption into the brain," says Dr. Winter.
In contrast ; Certain foods, like lasagna, spicy tacos, or chocolate ice cream, can trigger acid reflux and keep you awake. You can lower your chances of acid reflux by sleeping in an elevated position. This prevents acid from traveling up the esophagus, according to Gastroenterologist Dr. David Poppers, MD, PhD and associate professor at NYU Langone Medical Center.
Of course, you don't want to be starving either because snoozing can be impossible when you're thinking about food. Generally, experts advise waiting two hours after a meal to sleep.
Caffeine and alcohol can also keep you wide awake. Everyone is different, so there is no prescribed dosage or time to stop drinking the beverages. However, one study found that drinking caffeine within six hours of bed time may deduct an hour from how much you sleep.
8. USE THE "4-7-8" BREATHING METHOD
The “4-7-8” method is a simple but powerful breathing method that promotes calmness and relaxation. It might also help you unwind before bed. The 4-7-8 method was developed by Dr. Andrew Weil. The process is fairly simple, too. It consists of a breathing pattern that relaxes the nervous system. It can be practiced anytime you feel anxious or stressed. Here are the steps:
1. First, place the tip of your tongue behind your upper front teeth.
2. Exhale completely through your mouth and make a whoosh sound.
3. Close your mouth and inhale through your nose while mentally counting to four.
4. Hold your breath and mentally count to seven.
5. Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
6. Repeat this cycle at least three more times.
This technique can relax you and help you fall asleep quickly. Dr. Weil recommends practicing the technique by sitting down with your back straight before trying it lying down, and repeating the cycle four times to start until you get used to it.
9. GET ON SCHEDULE
Many people find that setting a sleep schedule helps them fall asleep easier. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day. During the day, exposing your body to bright light tells it to stay alert. At night, darkness promotes feelings of sleepiness.
In fact, research shows that darkness boosts the production of melatonin, an essential hormone for sleep. Get out and expose your body to sunlight or artificial bright light throughout the day and sleep in darkness at night.
It is also important to get seven to nine hours of sleep each night. This has been shown to be the optimal sleep duration for adults.
10. TRY CBD (SLEEP PILLS ).
The recent rise of CBD (cannabidiol) might seem like just another homeopathic trend, but its therapeutic properties shouldn't be ignored if you have sleep issues. Used to treat anxiety, the calming effect obtained from an appropriate dosage of CBD might be just the trick you're looking for.
According to studies, cannabidiol targets a person's endocannabinoid system to address the factors that cause insomnia rather than working as a sedative. Essentially, it can help you fall asleep without making you drowsy.
Avoid taking CBD frequently. It is normally taken once in a while to reset your circadian rhythm. Normally when taken once, you are able to sleep well the days afterwards without the need for another pill.
