Need Quality Rest? Here are 16 Tips to Fall Asleep Faster
, by Aussie Pharma Direct, 8 min reading time
In the hustle and bustle of modern life, a good night's sleep is often elusive. Quality sleep is the cornerstone of overall well-being, influencing not only our physical health but also our mental and emotional resilience. Despite this awareness, many find themselves tossing and turning, caught in the clutches of sleeplessness.
In this guide, we're spilling the beans on how to fast-track your way to Dreamland. It all mainly depends on the things to do before bed. No rocket science here, just a simple method to nudge your body gently into the sleepy zone. Here are our top tips on how to fall asleep fast and wake up feeling like you just had the best night's sleep of your life.
Tip 1: Dim the lights
Soft, dim lighting creates a more relaxing environment. Harsh, bright lights can be stimulating and keep the brain alert. By dimming the lights, the body receives a cue to shift into a more relaxed state, making it easier to unwind and prepare for sleep.
Tip 2: Wear comfortable clothes to bed
Comfortable clothing, such as loose-fitting pyjamas or soft sleepwear, allows for unrestricted movement and reduces any discomfort caused by tight or constricting garments. They often consist of breathable and lightweight fabrics, which can aid in temperature regulation. Clothes that help dissipate excess heat or provide warmth as needed can contribute to a more pleasant sleep environment.
Tip 3: Caffeine-free tea
Brew a cup of caffeine-free tea like chamomile to help relax your body and mind. Chamomile is a popular herb that contains compounds such as apigenin, which have mild sedative effects. These compounds may bind to receptors in the brain, helping to induce a sense of calmness and relaxation.
Tip 4: Read a book
A good way to swap screen time. The trick here isn't to intentionally pick a book that's going to put you to sleep with boredom. Instead, find a topic or genre that genuinely intrigues you. You might be surprised to discover that a captivating story or an interesting non-fiction topic can be the perfect companion for sleep.
Tip 5: Gentle yoga or meditation
Do calming activities like gentle yoga or meditation to ease your body into relaxation. No need for a fancy yoga mat – you can even do these stretches right on your bed. Incorporate simple poses or gentle stretches to help release tension.
Tip 6: Avoid screens
Your phone, tablet, or TV emits a sneaky thing called blue light that messes with your melatonin (the sleep hormone). So, stash the gadgets away at least an hour before bed. If you want to know how to sleep early, this is one of the ways. Instagram can wait; your beauty sleep can't.
Tip 7: Ensure your bedroom is cool, dark, and quiet
The body naturally experiences a drop in core temperature as part of the sleep initiation process. Keeping your bedroom cool helps facilitate this temperature drop and signals to your body that it's time to wind down. Plus, consider using earplugs or white noise machines to drown out any disruptive sounds.
Tip 8: Invest in a comfortable mattress and pillows
A good mattress and supportive pillows help maintain proper spinal alignment, and provide adequate support to alleviate pressure points, reducing the risk of waking up with aches and pains. This is particularly important for individuals with back or joint issues to ensure a comfortable sleeping posture throughout the night.
Tip 9: Consider using blackout curtains
These curtains block out external light, helping to create a dark environment that supports the body's natural circadian rhythm. Blackout curtains are especially valuable if you live in urban areas with streetlights or face early morning sunlight.
Tip 10: Heat therapy
Heat therapy, also known as thermotherapy, is renowned for its ability to soothe tired muscles and alleviate tension. The application of heat helps muscles to relax, reducing stiffness and discomfort that might otherwise interfere with a peaceful night's sleep.
Recommendations for heat therapy:
- Invest in a microwavable heat pack
- Warm baths or hot showers
Tip 11: Incorporate magnesium gel or lotion into your bedtime routine
Magnesium is an essential mineral that plays a crucial role in various bodily functions. Known for its calming effects, magnesium acts as a natural relaxant. By modulating the activity of neurotransmitters and neuromuscular signals, magnesium helps to ease tension and prepare the body for a more tranquil sleep. Applying magnesium gel or lotion topically allows for direct absorption through the skin. This method can be particularly effective as it bypasses the digestive system, potentially leading to faster absorption and utilisation by the body.
Check out Amazing Oils Topical Magnesium Collection
Tip 12: Explore natural sleep supplements
Herbal supplements like valerian root, chamomile, and kava are believed to induce relaxation by interacting with neurotransmitters in the brain. So, what is kava? Originating from the South Pacific, kava is renowned for its anxiety-reducing and sedative properties. It may promote relaxation without negatively impacting cognitive function. Some supplements with kava may be infused with other sleep-beneficial ingredients to further enhance sleep.
Other types of supplements, including Reishi mushroom extracts, may influence the regulation of sleep-wake cycles. They can support the body's natural circadian rhythm, promoting a more consistent and restful sleep pattern.
Before introducing supplements to your routine, it's crucial to consult with a healthcare professional. While natural supplements can be beneficial, they may interact with medications or have contraindications for certain health conditions.
Other hemp seed oil based sleep oils include the Soul Seed CB1 and CB2 terpene blend made from 100% Australian hemp seed oil.
Tip 13: Practise deep breathing exercises before bed
Deep breathing triggers the relaxation response in the body, activating the parasympathetic nervous system. This helps counteract the effects of stress and anxiety, two common culprits that can interfere with a peaceful night's sleep. Even slow, deep breaths have the remarkable ability to lower heart rate.
Pro tip: Consider enhance your practice with the help of an AirPhysio device.
Tip 14: Be mindful of diet and timing
Incorporating complex carbohydrates, such as whole grains and vegetables, in your diet can contribute to steady blood sugar levels. This helps prevent sudden spikes or crashes that might disrupt your sleep.
Other mindful approaches:
- Avoid heavy meals close to bedtime - It's advisable to finish meals at least a few hours before bedtime, allowing your body ample time to digest and reducing the risk of acid reflux.
- Limit caffeine intake - Caffeine is a stimulant that can linger in the system for hours. Best to avoid it especially in the afternoon and evening, to avoid disrupting your natural sleep-wake cycle.
- Hydration habits - Stay hydrated, but be mindful of consuming large amounts of liquids close
Tip 15: Avoid vigorous workouts before bed
While exercise is generally beneficial for sleep, avoid intense or vigorous workouts close to bedtime. The adrenaline and increased heart rate associated with strenuous activity may make it challenging for your body to transition into a relaxed state conducive to sleep.
Tip 16: Limit naps
A short nap can provide a quick energy boost and enhance alertness, making it a valuable tool for combating midday fatigue. Schedule naps earlier in the day to avoid interference with your natural circadian rhythm. Napping too close to bedtime may make it harder to fall asleep at night. But keep it short. Aim for short naps lasting around 20-30 minutes. This duration allows you to reap the benefits of a nap without entering the deeper stages of sleep, minimising the risk of grogginess upon waking.
Wrapping it up
ncorporating these tips into your routine can pave the way for a more restful and rejuvenating night's sleep. Remember, the key lies in finding what works best for you. Sleep is a personalised experience, and adopting a combination of these tips can help you create a sleep-friendly environment tailored to your needs and preferences. Sweet dreams and here's to waking up feeling refreshed and ready to conquer the day ahead!