Scientific Ways To Fall Asleep Faster
There are two types of people who don’t get enough sleep – the sleep-deprived and the insomniac. If a person requires less than 10-20 minutes to sleep, he or she might be sleep deprived. A person who takes more than 20 minutes is the insomniac but this has to happen on a regular basis before we can categorize them into these groups.
Sleeping is how the body restores its energy from a long day of work and stress. Getting lesser sleep can be a terminal issue in the long run. So when the first signs of insomnia or just even finding it hard to sleep kicks in, better make some routine changes. And yes, it takes more than just counting sheep.
Here are some ways to fall asleep easier that are all backed-up by science.
Turn off gadgets
Some people think that watching TV or surfing the internet prior to going to bed can speed up their body’s sleepiness. This is a great misconception that we all should start banning from our night time routines. Gadgets like computers, phones, and televisions have a blue light that can alter our body’s melatonin production. A light will signal our body that it’s not yet time to fall asleep, hence, we find ourselves turning and twisting in our beds.
Try not to use any of these gadgets 30 minutes to an hour before falling asleep. And while we are at it, try not putting the phone on our bedside table so we can have a more peaceful sleep.
Take a warm shower
Research shows that a key to a good sleep is a cool core temperature. Insomniacs, on the other hand, have been found to be much warmer on the inside that contributes to arousal. Taking a shower might make it worse, but it does the opposite. It’s kind of similar to the “like dissolves like” paradigm. It’s best to take a warm shower before falling asleep then set the bedroom to a cool temperature to help slow down our metabolism.
Use essential oils
We are very sensitive to scent and we often associate scents with past memories and likes. Diffusing essential oils can help us be more calm and peaceful, making it easier to fall asleep. Just take spas as an example. Because of their minty and earthy scents, we get into a peaceful mood so much quicker compared to not having any scents at all. Try using lavender and peppermint essential oils to have that rest of a lifetime.
This might be doing it a little bit over the top, but this is a method that is proven effective. Because of the body’s sensitivity to light, we find it hard to fall asleep. But starting the night without any harmful lights can actually be a good way to start the sleeping ritual. Avoid exposing too much to lights from bulbs and lamps, and do the traditional by lighting candles instead. Not only is romantic, but it can also help us cut back on our electric bills.
Make a to-do list
One of the factors that can contribute to our lack of sleep is our worries and stress that we’re going to face the next day. That is why, instead of sleeping, we find ourselves lying in bed wide awake and pondering and planning our tomorrow.
Research shows that people who make a to-do list before going to bed snoozed 15 minutes after lights out. The other group, it took them an average of 25 minutes before they fall asleep. The explanation here is easy. Instead of letting our brains think, making a to-do list can free us from the stress. It’s a therapeutic exercise because we are unloading the things that can possibly disrupt our sleep. So before turning off the lights, get that planner and start drafting events for tomorrow.
These things are just a few of the many possible ways we can improve our sleeping habits. It’s also not guaranteed that everyone will find the effectiveness of these things. At the end of the day, these are just some guidelines to all those people who are experiencing sleep problems. If these things don’t work out, better see a professional and have the condition checked before it gets worse.
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