How To Sleep Faster: 9 Easy Science-Backed Tips
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Do you struggle at night trying to fall asleep sleep?
Do you toss and turn all night and wake up feeling exhausted?
If you are one of those people who struggle with getting a decent night’s sleep, you are not alone. Whether you suffer from insomnia, menopause or anxiety we all wish we had the secret pill to get a more restful sleep.
Since I started to go through menopause, I have had many restless nights where I would do anything to fall asleep. By the next day, I would feel like I was run over by a dump truck and felt miserable all day. Have you experienced similar feelings?
When it comes to our personal health, we are our best advocate. No one knows our body or personal situation better than we do ourselves. I hope you will find some of these suggestions helpful in giving you relief and get a restful night’s sleep.
1. Set Your Thermostat
According to the National Sleep Foundation, the ideal bedroom temperature is somewhere between 60-67 degrees. When you are ready to get some shut eye, cooler room temperatures will help you fall asleep much faster.
2. Wear Comfortable Pajamas
Another important factor in getting enough shut-eye is choosing the right pajamas and fabric type. Myself, I am partial to cotton because the material breathes. Whatever fabric you choose, they each have their own unique properties in helping you get a restful sleep.
Personal comfort is important when choosing sleepwear, so pick something that you personally feel comfortable in. Don’t pick anything that’s too tight or binding and that equally goes for something that’s too large because it will make it uncomfortable when rolling over in bed or changing your sleep position.
You can also try going au-naturale or in the buff or raw as we might say. Some people love this, so find out what works for best for you.
3. Stick To A Consistent Schedule
It is equally important to stick to a regular sleeping schedule. When your sleeping schedule is all out of whack it can really take a toll on your body. Just tweaking your daily routine can help you get back on track so you are going to bed and waking up at the same time regularly each day.
It is best to make gradual adjustments in your schedule but make sure you are consistent.
4. Turn Off All Electronics
Research shows that using electronic technology before bedtime can stimulate you physiologically and psychologically and have negative effects on your sleep. Electronic devices make it harder for us to sleep because they emit artificial blue light which messes up our internal clock and suppresses the release of melatonin, which is a sleep-inducing hormone.
Set yourself a digital curfew so that you shut off your device completely at least 2 hours before bed or sooner, whatever works best for you realistically.
5. Ditch The Sugar
Who doesn’t have a sweet tooth? This is my biggest struggle trying to reign it in. Studies show that eating all those sweets has a significant impact on our sleep and it’s not good.
Eating too much sugar during the middle of the day can wake you up at night from a deep sleep. Trust me on this one. Whenever I eat sugar before bed or too much, it has a negative impact on my sleep.
In addition, too much sugar can lead you to an energy crash during the day. We have all experienced this, I know I have.
6. Ditch the Booze
Who doesn’t enjoy a crisp glass of white wine to go with your favorite meal or an evening cocktail to help you wind down? I know I certainly enjoy an occasional drink but I have noticed it messes up my sleep. In addition, it brings on my hot flashes so because of this I choose not to have those evening drinks. The Sleep Doctors says, “but part of a smart, sleep-friendly lifestyle is managing alcohol consumption so it doesn’t disrupt your sleep and circadian rhythms.”
What is the circadian rhythm? The body’s circadian rhythm is basically a 24-hour clock that regulates the different processes of our body. A lot of external factors can affect this 24-hour clock which in turn affects our overall health.
7. Make Your Bed Daily
Growing up I was always told to clean up my room and make the bed. What is all the fuss about anyway? I didn’t always want to comply but it’s a habit that I still implement today.
There is just a sense of satisfaction knowing that my room is not a disaster zone and it can actually be more like my personal sanctuary where I can go and relax.
According to one study, all participants acknowledged getting a better night sleep when they actually completed this simple task of making their bed each day.
8. Oasis of Lavender
The sweet scent of lavender is very soothing and calming. It is used in many ways to promote health and well-being and also helps reduce stress and anxiety. The Prevention Magazine states:
“Research shows that the scent of lavender eases anxiety and insomnia. In one study done at Britain’s University of Southampton, researchers tracked the sleep patterns of 10 adults. For a week, half of the participants slept in room where lavender oil was diffused in the air throughout the night; the rest snoozed in a similar room where a placebo–sweet almond oil–was released. After a week the groups switched rooms. At the end of the study, the volunteers ranked the quality of their sleep 20% better on average when in the lavender-scented room.”
9. Make Time for Regular Exercise
I always try to do some kind of regular physical activity but it can be a challenge with the demands of a busy life. One form of exercise I recently took up is running as my early morning workout. It allows me to get out and enjoy the fresh air and sunshine. Besides that, I don’t need any expensive equipment to enjoy it. Based on my sleep habits, this really works.
When you take the time each day to devote to your physical well-being you probably notice that it helps you sleep better at night. The Sleep Doctor says, “there is a substantial body of scientific evidence that exercise improves our sleep.”
Bottom line is to exercise regularly and consistently and you will sail into slumberland with a smile on your face.
Do you have any tips for getting a night of more restful sleep?