When your mind can’t sleep, it’s really difficult for your body to follow and your days will be difficult. Do you struggle from a lack of sleep or sleep deprivation? Do you not know how to sleep well, how to fall asleep faster, or simply wonder how to sleep better? Hello everyone and welcome to thebestmind. In this article, we're going to learn about four easy steps to fall asleep very fast.
Turn off electronics
Are you addicted to electronic devices? Do you fall asleep with the TV on, or maybe you browse social media before bed? A research study examined sleep patterns of more than 700 teenagers. Each one used some form of technology at night.
The objective of the research was to test the participants according to the device they used before bed. So, one group played video games, while another watch TV. They concluded that all electronics interfere with sleep in some way. Playing video games delayed sleep onset and watching TV led to early rising. Even listening to music increased the risk of having nightmares. But every technology had one thing in common; they all made it harder to fall asleep.
Another study from 2013 found the same results for computers, phones and TVs. They determined that sleep duration can increase by reducing night time technology use. A third study added that when you turn off devices an hour earlier would significantly increase the duration and depth of your sleep.
So, why is technology so damaging? The first and most obvious problem is the screen itself. Televisions, phones and computers emit what's called blue lights, which limits the production of a hormone called melatonin. Melatonin is released into the bloodstream to reduce alertness. In other words, it makes us tired and ready to sleep. This operation usually begins around 9:00 o'clock at night.
The start time can fluctuate depending on when you go to bed, but will continue for about 12 hours afterwards. Ideally melatonin should enter your bloodstream a few hours before bed. That way, you have time to relax and fall asleep gradually.
So, when you're using technology, nothing tells your body when to relax. It really hasn't had time to wind down, because it wasn't producing any of that sleep inducing hormone. Luckily, most modern computers let you adjust the kind of light on your screen and that way, you can use technology without stopping the production of melatonin, but that doesn't really mean you're off the hook.
Technology can still significantly worsen your sleep by re-engaging your brain. Activities like watching tv or playing video games push your mind to stay hyper active. They require you to be focused and vigilant, which is mentally stimulating. When you try to sleep, your brain gets muddled. It can't jump from excitement to relaxation in the blink of an eye. Just like melatonin needs time to start, your brain needs time to shift gears.
If you turn devices off at least an hour before you sleep, you give your brain the chance to relax. Last but not least, technology can ruin your sleep by interrupting deep sleep. Lots of people like to use their phone as an alarm. They leave the volume on high to make sure they don't oversleep, but you run the risk to wake up in the middle of sleep because of a received messages or call.
If you occasionally wake up to check your phone, theses interruptions make a huge difference in sleep quality. Your body and brain need uninterrupted sleep to store memories and repair themselves. If your phone is waking you up, it's stealing time that your body and your brain needs to rejuvenate.
After decades of research, nutrition is still don't agree on whether or not eating at night is good for you. Some say that when you eat at night, that accelerates weight gain. While others say that it speeds up your metabolism. It also doesn't help that most real data on the subject is wrong, because of popular myths. The common one is that food eaten at night will be stored as fat.
A scientific research showed that the average metabolic rate is the same at night as it is during the day. Another myth is that calories are worth more in the afternoon. In other words, a hundred calories in the morning is worse than a hundred in the evening. No study has ever proved this, but there is one thing that is consistently true; eating certain foods before bed will stand in the way of your sleep.
When people think about eating at night, they focused primarily on when they're eating. Now, you might think if your timing is correct, then you can eat anything without having any negative side effects. You might have tried weighing your meals differently or eating an early dinner to give your body time to digest. You might eat a big breakfast and lunch and a tiny dinner, but will all of this really improve the quality of your sleep?
The truth is that, when you eat is far less important than what you eat. Food containing sugar, caffeine and cheese make it harder to fall asleep. Similar to a blue light, they keep your brain feeling alerts, which is exactly what you don't want before bed. Spicy foods containing a high quantity of fat can be a source of restlessness due to slow digestion or heartburn. Even healthy food with lots of water can cause problems. If you eat a bunch of melon or celery, you're almost guaranteed to wake up with a full bladder.
Don't worry when you eat, you need to focus on choosing the right foods. Bananas will help you relax by providing your body with muscle relaxers, such as potassium and magnesium. They also help your brain to produce sleep inducing melatonin. Foods like turkey and almonds are good sources of tryptophan. Tryptophan stimulates the production of serotonin, which directly influences your sleep cycle. So, when you eat naturally relaxing foods, you'll find yourself falling asleep in no time.
Stay out of bed
By reserving your bed exclusively for sleep, you can also fall asleep faster. When you eat, watch TV or play games in bed, you use it as a work space. While it's certainly comfier, these habits may be interfering with your sleep. Our brain naturally associates behaviors in places together.
For example, when you reach your job, your brain will recognizes the environment where you are and what it means. However, if you start binging Netflix at work your brain would start to associate the two together. The same thing applies to your bed when you use it as a work space. So, you are creating a new concept. Now, your bed will be used for another purpose besides sleep. This disturb your brain’s function.
Your brain doesn't know how the feeling should looks like. Should it be alert and productive like you are at work or should it be relaxed like you are at night? You usually end up with a big conflict, you don't have motivation for work, but you can't also struggle to unwind.
This confusion can be solved by making your bed reserved only for sleep. Try to keep all meals, technology and work far from your bedroom. With that strategy, when you lie in your bed, your body will know exactly what to do.
Don't force it
No matter how much you want to, you can't force yourself to fall asleep. If you have a test, a meeting or interview in the morning, a lot of things are more frustrating than staying awake and watching the minutes go by. It's dark, it's quiet and it's comfortable, but your mind is racing. You know you need to be well-rested, but you just can't stop tossing and turning.
Imagine how tired you're going to be in the morning. It starts to feel like your whole future depends on falling asleep. Why can't you? why do you get a sudden bout of insomnia every time something important happens ? Stress and sleep, they just don't mix.
Whether it's physical or mental, stress makes you feel stimulated and alert. It floods your body with hormones like cortisol, which supply you with an unwanted boost of energy. To make matters worse, stress builds on itself. Even the slightest self-doubt can degenerate to the point that it takes hours before you can finally relax. This is especially common before bed, because you're out of distractions. Usually, you can occupy your brain by working, reading or doing exercises. However, when you're lying there in the dark, it can feel like you're trapped with your own thoughts.
What can you do about insomnia? First of all, you should find what's keeping you awake. Are you feeling unprepared? Are you worried about failing? Once you figure it out, concentrate on it. Oftentimes, we lie there trying our hardest to avoid the thing that's keeping us up. Similar to how you should listen to a song to get it out of your head. Addressing the problem will help you get past it.
Even if you're not anxious, your goal should be to take the pressure off of yourself. Try to accept that you'll only sleep when your body's ready and not a second earlier. So, instead of just lying in your bed, just relax by reading, meditating or taking a bath. These soothing distractions will ease you in a deep and peaceful sleep.
Thank you for reading this article and be sure to consult our website to stay informed about our coming articles, because more incredible content is on the way.