Your body craves shut-eye time and if you don’t give enough of it, it just can’t recover to get ready for the new day.
If you’re one of those people having difficulties falling asleep, you’re not alone.
The brain passes through several stages from being conscious to full unconsciousness.
But many of us don’t find that passage that easy. Towards research, those of us are just around 40%.
It usually takes around 10-20 minutes to transit from a state of wakefulness to sleep.
But it’s around 1.00 AM, you’re in bed, you’re tired, you’re looking at the clock and you feel bad because you know you have to get up just in a few hours.
You get up and drink a tea or two or even get something to read to help you fall asleep but nothing actually works.
Sounds familiar? I’m sure it does.
That’s why in this article I’ll show you the Ultimate 6 Ways that will deal with your sleepiness.
Keep reading for the best tips and tricks to fall asleep faster than ever before.
The most important factor in creating your bedroom atmosphere for sleeping is by turning off all the lights.
When we sleep with the lights on, our wake and sleep cycle gets seriously affected as it’s tied up to light exposure -be sunlight or artificial light, everything confuses our body and more especially, our hormonal system.
In simple words, when it’s dark your brain sends to your endocrine signals in order to release a hormone.
That hormone is melatonin which helps us fall asleep.
But can you guess what the effect of just a tiny bit of light is? It suppresses the secretion of melatonin, which reflects on our Circadian rhythm.
Well, one of the ways to turn your circadian rhythm back in order is to get up early in the morning, let the sunlight filters through your eyes and get that full sunlight spectrum.
Sleep disorders are continuously rising and for sure, technology plays a major role in that.
My advice is to leave your phone away from you about half an hour before you go to bed so your brain can relax and tune itself to a sleeping mode.
That way, it’s easier for your brain to get ready to sleep.
Another important point is the blue light.
Blue light is a part of the spectrum that interferes with melatonin production.
As I told you already, the secretion of melatonin starts when there is darkness, and when there’s light in the room, you simply can’t fall asleep.
I believe that behind all of our sleeping issues stand technology and especially blue light.
Well, the most obvious but certainly not the easiest thing to do is to remove all the devices emitting blue light.
But I think that your high-tech habits resemble mines, and even if it’s hard to admit it, the first thing you look at in the morning and the last before you go off to bed is your phone.
Well, I want to share a trick with you the benefits of installing an eye protecting software.
Iris is such software and it’s created to reduce the amount of emitted blue light from the screens.
Two of the main features are reducing the amount of emitted blue light and regulating the brightness without PMW flicker.
It detects automatically whether it’s day or night and controls the screen color and temperature.
With its help, you won’t have to worry about falling asleep because you’re using your phone late at night.
Not only it’s solving our sleep problems, we become ways more productive and most importantly-save your eyesight. It’s an innovative way to avoid the risks monitors are hiding.
Iris is being used by thousands of people and they become even more with its daily updates. You can install Iris on any type of Windows.
Iris is basically free, instead of some Pro versions.
The 4-7-8 technique is a common breathing technique developed by Andrew Weil.
It originated from an ancient yogi breathing practice which helps you keep calm and relax your whole body by controlling your breathing.
I’ve personally tried this one and I can tell it’s one of the best life hacks!
Firstly, you take a deep breath for just as 4 seconds to feel your lungs with, preferably, fresh oxygen. T
he next step is to hold your breath while counting to 7 in your head and then exhale while making a whooshing sound from your mouth and count for another 8 seconds.
This technique is called pranayama and is said to help with anxiety and many other sleeping issues.
Not many of us know that there are different waves going through our brains throughout the night and so, there are several stages of sleep.
To introduce you to the waves in the brain activity, firstly, imagine that you’re lying in your bed, in complete relaxation, preparing your body and brain for a good night’s sleep. In that moment of relaxation, your brain exhibits some alpha activity.
And so, after a while, you enter stage 1 of sleep when theta brain waves are being introduced. We experience that brain activity hardly when we’re awake but in those hard-to-remember moments, just before we drop off to sleep or in full relaxation.
Then, we enter stages 3 and 4 of our sleep when we have our deepest sleep with delta waves, followed by the REM (Rapid Eye Movement) or dreaming stage
Listening to delta waves right before falling asleep tricks our brain to think that we’re in our deepest sleep. And just within minutes listening to that, you will find yourself fallen asleep ways quicker than you thought.
To find some delta waves-deep relaxation music, check on Youtube.
Most of you may know it’s the use of natural plant extracts (essential oils) which can help us to deal with a great number of health conditions.
As most of them are adaptogens, the way they will affect your body depend on your individual needs. Whether you need stress relief, an energy booster or you want to lift your mood.
They can have both physical and mental benefits and cure health problems such as depression insomnia, fatigue, asthma and many more.
But in this article, we’ll focus on the essential oils that treat insomnia.
The first one that comes to my mind is lavender, and for sure it’s not a surprise for you too.
Lavender is famous for its soothing and relaxing effects. For some reason, I’ve always connected lavender to sleep.
Even though its benefits are known for ages, many scientists study lavender’s properties until today and they have proven that its effectiveness is more than just an old belief.
Another one is the essential oil from Ylang-Ylang. Not only that it reduces hypertension, helps you fall asleep faster, but also it lower anxiety and stress. It prepares your body for a restful sleep.
What more can you need?
The bergamot orange with its citrus and a little spicy scent is known to lift the mood and release anxiety and reduce nervous tension. Add just a few drops in the diffuser or in your tea to feel its benefits almost instantly.
First, think what your ideal sleep schedule should be. Depending on your age and your personal lifestyle, your need for sleep can vary from the recommended 8 hours.
What I can tell you from my personal experience is to avoid having naps in the afternoon if you have problems falling asleep.
The perfect time frame for sleep should be from 7-9 hours a good night’s sleep.
What you should do is to go to bed at the same time each night and respectively to try waking up at a specific hour the morning after.
At first, you may have to set an alarm, but after a while, your circadian rhythm will get back in order and your internal clock will do the work for you.
I found that this tip and also reducing the blue light with Iris have helped me the most.
Thank you for reading this article. If you’ve liked it, you can share it on social media with your friends, so more people can read about the Top 6 things they can do to sleep better than ever before.
“Everything you need to know is within you. Listen. Feel. Trust the body’s wisdom.”