How to fall asleep quickly



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Although some men fall asleep the second their head hits the pillow, many fix the ceiling without moving for hours.

Those who turn every night know how frustrating it is to have trouble falling asleep. But besides making you tired and cranky, not getting enough sleep is bad for your health. Research has shown that you are at a higher risk of gaining weight, diabetes and depression when your circadian rhythm is shaken.

"Insufficient sleep and poor sleep will affect all organ systems," says Men's health sleep counselor William Winter, M.D., author of The sleep solution: Why your sleep is broken and how to fix it.

"Lack of sleep makes us want to eat more and eat bad things, it affects digestion, heart function, the risk of hypertension, the risk of diabetes, [and] functioning of the immune system, "he adds.

That's why we've gathered expert sleep tips, scientific research and users on r / AskReddit to help you fall asleep faster and avoid another night of insomnia .

Try some of these tips and you may find yourself quickly dodging tonight.

Change your lighting

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From the lamps in your bedroom to the glow of your electronics, lighting affects your ability to sleep. The hormone melatonin helps to regulate your sleep-wake cycle and your exposure to light controls these hormonal levels. When it's time to hit the hay, darkness is the key. It may seem that the light on your phone or television does not interfere with your ability to rest, but it is. Avoid looking at a bright screen less than two hours before falling asleep. It might be worth considering replacing your bulbs. Smart light bulbs such as the Philips Hue range take these factors into account and can be customized to your needs so as not to impair your ability to fall asleep. return Sleep when you wake up in the middle of the night. If you need to turn on a light in the middle of the night, the dimmer is better.

Shower at night

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You may want to rethink your daily routine if you like to take a morning shower. There is evidence that getting clean at the end of the day can really help you sleep better. The key is to time correctly. Showering immediately before bedtime is actually not a good thing, as warm water increases your body temperature. Allowing your body to cool down before going to bed for the night is the best way to do it. So, take your favorite soap and go to the shower if you want a good night's sleep.

Try the CBD

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The recent increase in CBD (cannabidiol) may seem like a simple homeopathic trend, but its therapeutic properties should not be ignored if you have sleep problems. Used to treat anxiety, the calming effect obtained from a proper dose of CBD may be the thing you are looking for. According to studies, cannabidiol targets the endocannabinoid system of a person to treat factors that cause insomnia rather than acting as a sedative. Essentially, it can help you fall asleep without getting drowsy.

Drink milk.

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Your grandmother knew what she was doing when she warmed you a glass of warm milk before bedtime.

"The milk contains α-lactalbumin protein.This protein contains large amounts of the amino acid, tryptophan, which produces melatonin, the hormone that induces sleep," said Dr. Winter.

Studies show that diets rich in tryptophan (including egg whites and pumpkin seeds) help improve sleep. And an added bonus: "Milk calcium also promotes tryptophan uptake into the brain," says Dr. Winter.

Stop using a sleep tracker.

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About 10% of the US population regularly uses a fitness monitor or sleep monitor, which can help them know exactly what is happening when they are stopped.

This should be good for your sleep, right? Well, not exactly. According to a study published in the Journal of Clinical Sleep Medicine, those who followed their sleep would go to bed, feeling the pressure needed to sleep well – and reported an increase in their anxiety. As a result, they may have worsened their inability to fall asleep.

Researchers have dubbed this "orthosomnia" or the concern or concern to improve or improve their sleep data.

Practice guided meditation

Are you stressed about your inability to sleep? Meditation has been shown to reduce cortisol levels, helping you feel less anxious and more relaxed – and therefore more likely to fall asleep. A 2015 study in JAMA found that mindfulness mediation helped improve the quality of sleep in the elderly by reducing "anxiety, rumination and mood disorders".

Try an app or other mediation product to get you 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's brigie3594. "It became a point where sometimes, even if I did not even hear the end of their introduction, I fell asleep so quickly."

You can also try an app to get you started. Dr. Winter recommends Muse, which allows people to practice using meditation to fall asleep faster.

Make your bed a place to sleep.

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If you've ever been in bed, unable to sleep, you're experiencing what researchers call "conditional excitation," caused by in-bed activities that have caused your brain to keep you awake instead of you. Fall asleep – like checking professional email on your phone.

"It's amazing how many people tell me that they go to bed around 9 pm every night and that it takes them two hours to fall asleep," Dr. Winter says.

So keep your bed in an area where he sleeps only.

"I never stay in bed if I do not sleep," says Fibrizzo. "Causes the brain to go out faster instead of inviting you to grab your phone or book to kill time."

Jimcdon2 adds: "Set the space to sleep: turn off all screens at least an hour before going to bed, turn off all lights, and after lying down, release the body completely."

Learn to really relax.

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If you can not sleep, do not panic – as long as you are relatively relaxed, you will reap the same benefits. "The benefits of rest compete with those of sleep, and in some cases it is impossible to distinguish them cognitively," said Dr. Winter.

A study conducted in 2008 and funded by the National Institute of Mental Health on the effects of staying in bed with eyes closed revealed that at rest, some brain neurons extinguish, mimicking that happens in sleep. And according to the National Sleep Foundation, rest can "also reduce stress, improve your mood and increase your alertness, mental clarity, creativity and motivation."

Yet resting is not going to give you the full benefits of real sleep, including cognitive restoration, increased memory capacity and hormonal regulation. Sleep is the best option for a true restoration of the mind and body, but if it remains elusive, you can calm your panicked mind by telling yourself that simply resting gives a break to your brain.

"Just start thinking as you would in a dream," says Redditor zamowasu. "You do not have to let your mind wander completely, think of something ridiculous and let yourself go that way."

Climb the air conditioning

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Studies have shown that sleeping in cold weather is better for sleeping. For optimal benefits, set your thermostat between 60 and 68 degrees Fahrenheit.

This helps to lower the core temperature of your body, triggering a process that triggers sleep. Another option: the cooling products of the bed. "Try a product like a ChiliPad on your bed to sleep," says Dr. Winter.

Try the flashing thing

This one is more anchored in anecdotal evidence than anything else, but some redditors swear by it. From kha1id: "Blink for a good minute without stopping your eyelids will become heavy and fall."

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