tips for falling asleep

7 Tips for Falling Asleep Faster

In this blog, I am going to be talking about some very easy tips for falling asleep faster. Let’s get started right away.

When we are asleep our body temperature drops and many biological systems slow down. Even though we are in a more relaxed state our body is still working hard to carry out a whole array of extremely important functions that benefit us while we are awake. These functions include repair, detoxification, healing, storage of energy, and fighting off infection.

During sleep, important hormones such as growth hormones are released. Growth hormone is important for cell growth and repair and for muscle development. When we get good sleep, the hormones that control our appetite are also regulated. When we are sleep deprived these hormones are out of balance which causes us to eat more and feel hungrier.

Not getting enough sleep during the night or being stressed right before you go to bed can cause elevated cortisol secretion from the adrenal glands. High cortisol is known to contribute to excess body fat, suppressed immune systems, and poor memory.

External interruptions in our sleep environment caused by light, temperature, and sound can interfere with the body’s healing and recovery process.  These interruptions can also cause a decline in cognitive function during the day. 

Here are some tips to help you fall asleep fast, stay asleep long enough for proper endocrine function and wake up refreshed:

Eliminate all light.

Any light (even a tiny light from a charging device in the far corner of your bedroom) can interrupt the secretion intensity and duration of melatonin. When melatonin stops being produced or if there is a pause in melatonin secretion, your body will think that it’s time to wake up. 

Wake up with the sun.

Wake up with the sun when possible. If you have to wake up before the sun, try to keep the lights as dim as possible in the early mornings for as long as possible. This will not only ease your body and brain into waking but it will help to keep your body’s natural sleep-wake cycle.

Go to bed with the sun.

Dim the lights in your bedroom at least an hour before bedtime. This lets your brain know it’s time to wind down and that darkness is on its way.

Avoid devices with screens.

Avoid any electronic screens doing anything that requires a lot of thinking. These activities can keep your brain wired which affects your ability to fall asleep and stay asleep.

Be mindful of your eating and drinking.

Avoid eating, drinking, and working out within 2 hours of bedtime and caffeine within 8 hours of bedtime. Ideally, seize drinking caffeine by noon every day. Adopt healthy eating habits.

Make it chilly.

Drop your thermostat at night to somewhere between 60 and 68 degrees.

Make comfort a priority.

Make comfort a top priority when you’re choosing your pillow and bed linens. Instead of a synthetic down comforter or low thread count sheets, splurge for a natural down comforter and high thread count sheets. You may need to spend a bit more money to gain a lot more comfort, but the investment is worth it!

Use these simple and easy tips to fall asleep faster and wake up with a lot more energy. I have also written about essential oils that can help you sleep faster. You can check out my article here.

And on that note, I’m off to unplug so that I can manufacture some of that precious growth hormone.

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