Insufficient sleep is linked to so many health problems, from depression to cardiovascular disease. Make sure you are getting enough sleep and falling asleep quickly. Read this article for some simple tricks to fall asleep faster at night. If you are not able to sleep even after hours going to bed for a long period that means you are suffering from insomnia.
Some people have the problem going to sleep every night. Many people sleep an average of only about 6 hours. A study says that more than 50 million Americans do not get enough sleep. Enjoying a healthy night sleep is important for your overall health. It will help you to keep your brain sharp, keep your waistline trim, you will be happier, make your skin glow, strengthen your immune system and lower your risk of heart disease and high blood pressure.
Sleep is one of the cornerstones of good health and the amount of sleep we get impacts every aspect of our lives. Almost everyone scuffles to get the sleep they need once in awhile, but only almost 25% of us have trouble getting the sleep we need almost every night.
What is Insomnia?
Insomnia is a sleeping disorder where people have trouble while sleeping. It can be caused by psychiatric and medical conditions such as unhealthy sleep habits, certain biological factors or specific substances. Before taking any treatment, it’s important to understand what are the causes of your sleep difficulties.
Cause of Insomnia:
- Nasal/Sinus allergies.
- Gastrointestinal problems like reflux.
- Endocrine problems like hyperthyroidism.
- Chronic pain.
- Low back pain.
- Neurological conditions.
Why Every Night of Sleep Matters?
Are you getting enough sleep at night? According to Dr. Ancoli, a sleep specialist, the most adults need seven to eight hours of sleep a night. “People are so busy in their everyday lives and they give up on sleep rather than something else,” she says.
The outcome of missing even a few hours of sleep can be serious. A research shows that the lack of sleep can cause you to crave high sugar and high carbohydrate foods. It can even make it harder to choose healthy options when grocery shopping. Luckily, there are steps you can take to help you to sleep once your head hits the pillow.
Tips to Fall Asleep Faster
1. Drink Milk to Fall Asleep Faster
Sipping on milk will relax your body and mind. Milk contains a small amount of sleep-improving nutrients. The milk contains tryptophan, which when released into the brain produces serotonin which helps to fall asleep faster. Herbal tea like Chamomile or peppermint tea are also common choices, but don’t take any caffeinated drinks — they will only keep you awake.
2. A Warm Bath to Fall Asleep Faster
Taking a steamy shower could be beneficial even if you don’t need to rinse off. A study says that your body temperature drops rapidly once you exit the shower. This decrease in temperature can boost a sleepy feeling because heart rate, digestion and other metabolic processes slow down. This can also make it easier for your brain and body to power down.
3. Sour Cherries will Make You Fall Asleep Faster
A study has shown that the melatonin-rich tart cherry juice is good to aid sleep. Drinking a cup of tart cherry juice twice a day cure the severity of insomnia. Cherry juice increases the levels of melatonin, the hormone that helps regulate the sleep-wake cycle. Drinking this juice boosts the body’s melatonin and makes you fall asleep faster.
4. Put on Socks to Fall Asleep Faster
Warming socks while sleeping can speed up your trip to dreamland. One study revealed that wearing socks dilates your blood vessels and can help blood flow, which may tell your brain that is sleeping time.
5. Magnesium and Calcium to Fall Asleep Faster
Magnesium and calcium are sleep boosters. When both are taken together, they become even more effective. Magnesium plays a huge role in the functioning of GABA receptors, which is the main neurotransmitter that calms your central nervous system, relaxes you, and helps prepare you for sleep. Additionally, by consuming magnesium, you cut out any potential heart problems that might occur from taking calcium alone. Take 200 mg of magnesium—lower the dose if it causes diarrhea—and 600 mg of calcium each night.
6. Valerian for Better Sleep
Valerian is one of the most common sleep remedies for insomnia. It is thought to work by increasing the amount of GABA which helps control the action of nerve cells and has a calming effect. It is found that valerian boosts the speed of falling asleep fast. However, it’s most effective when used over a longer period of time. It’s easy to make up a cup of tea. It is also available in capsule form.
7. Stick to a Schedule if You Want to Fall Asleep Faster
Begin a calming idea that you do every night before crawling into bed, and you will possibly find it easier to change from being awake to being asleep. The idea is also a time to relax and let go of stress and thoughts that filled in your head and make you fall asleep faster.
Some Ideas Include:
– Drinking a cup of warm herbal tea a half an hour before bed
– Doing a some of the gentle stretches
– Reading a book every night
Take a Warm Bath:
There is nothing better than a hot water bath at night. It’s like sinking into a warm water and wash the stress of everyday life. Add a few drops of essential oil to get soothing benefits of aromatherapy as well.
Do meditate before crawling towards your bed. Meditation will help clear your mind of cluttering thoughts. Thinking too much can also keep you awake for hours as you ruffle over the same thoughts again and again.
8. Get More Melatonin for Better Sleep
Melatonin chemical is very important to sleep, but our body needs outside sources to get it. But it can be taken in terms of a natural supplement in pill form.
Cherries: cherry juice was one of the first things I have listed in my article for better sleep. They contain melatonin. But they also contain tryptophan which is metabolized into serotonin and finally melatonin.
Banana: eat a banana 30 minutes beforehand, as they helped calm you down. Bananas contain tryptophan, potassium, and magnesium as well, which are muscle relaxants. Have one banana a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.
9. Drink Chamomile Tea to Fall Asleep Faster
Chamomile is the effective remedy for helping people doze off. It relaxes your muscles. It has a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness. Buy chamomile tea from the store and drink every night before going to bed to fall asleep better.
10. Aromatherapy to A Good Night’s Sleep
Aromatherapy used most often for relaxing or creating a sense of drowsiness. If you find it hard to fall asleep fast at night, try making a lavender sleep sachet to keep under your pillow or bedside to help you relax and drift off.