Are you one of those people who can’t seem to turn their brains off at night?
If you’re lying awake at night, struggling to settle into the sleep your body desperately needs, this blog is for you.
I’m going to go over 5 tips that will help you fall asleep faster, so you can thrive.
The big difference between insomnia and sleep-onset insomnia is that when you have a hard time falling asleep, you usually sleep ok through the night once you do eventually drift off.
So, the first tip to help you accomplish that is…
Sleep In A Cool Room!
So the goal is to regulate the temperature in your room in that window, even if your body normally runs a little bit hot.
Many people sleep with fans, and they think it’s just the white noise that’s helping them sleep, but that cool breeze is helping make a difference too.
Use Essential Oils
Lavender essential oil is excellent for promoting better sleep and helping you relax.
The study was only able to collect so much in the way of results, but there was enough there for the scientists to conclude that the lavender oil made a significant difference.
“Single-blind randomized studies investigated the effectiveness of lavender odor on quality of sleep showed that lavender improved the mean scores of sleep quality in fifteen healthy students, in sixty-four ischemic heart disease patients, and in thirty-four midlife women with insomnia.”
There was a dramatic decrease in sleep onset insomnia in those who went to sleep with the diffuser running, versus those who did not use essential oils. They were falling asleep 40-50% faster!
Other great oils for helping with sleep include cedarwood and vetiver.
Try A Sleep App or White Noise Machine
We live in an era of impressive technology.
So there is an app for everything.
If you find it hard to sleep in total silence, try finding a noise that you find calming or soothing that may help you sleep.
Common sounds are waves crashing, rain forests, or just the sound of raindrops.
You can also try a white noise machine!
Turn Off Those Blue Lights!
No really, the blue light emitted from computers, cell phones, etc. can really hurt your ability to fall asleep.
Studies are showing that the blue lights emitted from your devices actually stops the production of melatonin, which is known as the sleep hormone. Without the right levels of melatonin, falling asleep will be difficult, and getting a good night’s sleep might be an issue too.
The studies on blue light exposure, especially at night, are uncovering some alarming results: “Study after study has linked working the night shift and exposure to light at night to several types of cancer (breast, prostate), diabetes, heart disease, and obesity. It’s not exactly clear why nighttime light exposure seems to be so bad for us. But we do know that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, and there’s some experimental evidence (it’s very preliminary) that lower melatonin levels might explain the association with cancer.”
So, instead, try candlelight, or yellow light, in the hour or so leading up to bedtime. If you can, try putting away your devices about an hour before you want to fall asleep.
You may have noticed if you have a newer iPhone that it shifts over to a yellow light setting at night, and this is to prevent sleep issues. There are apps available that can help accomplish the same thing. Plus, there are glasses or lenses available that have a yellow tint, which helps to stop the blue light from killing off your melatonin.
When you’re actually turning in for the night, it’s best to turn off all the lights. Even the smallest amount of light can seriously disrupt your sleep.
Try Not To Eat 3 Hours Before Bed
Generally, it is recommended you eat your last meal at least 3 hours before hitting the hay. This allows your body time to digest.
Have you ever tried falling asleep with a tummy full of food? It can be very uncomfortable and for some, even cause heartburn.
Caffeine and foods high in sugar should also be avoided before bed as they can both keep you awake. Try some of these tips and see if you can be on your way to a better night’s sleep.