Waiting for the Sandman: Tips on How to Fall Asleep Faster

Photo credit: Emoji One [CC BY-SA 4.0]

To ensure optimum cerebral and physiological performance, the average human should get at least eight hours of sleep a day. A neglect of sleeping pattern or insufficient hours of productive sleep can be detrimental to the body in more than one way. A loss of sleep or insomnia can lead to weight gain, problems of high blood pressure, and a lowered immune system. Sometimes the solution to insufficient sleep can he attained by simply understanding how to fall asleep faster.

There are several advantages of getting a good night’s sleep. A proper sleep cycle ensures maximum productivity of the brain and keeps our emotional health in good order. The brain is one of the most overworked organs of the body. Although it is not at complete rest while we sleep, it gets enough time to reboot itself and get ready for the next day. Sleep deficiency does not only hinder learning, it also has adverse effects on our decision making faculty. Lack of sleep can result in making a person emotionally imbalanced and can lead to concomitant behavioral changes. More often than not, people with anger issues and irritability suffer from sleep deprivation.

Advantages of Sleep

There are several benefits of sleep. For instance, sleep controls the body’s regular flow of ghrelin and leptin – hormones to make us feel hungry and full respectively. A study has shown that the flow of ghrelin rises exponentially to the total reduction of the flow of leptin in case of sleep deprivation. That is why people with sleeping problems tend to feel hungrier than people who get well-rounded sleep.

If you need to know how to fall asleep faster, there are several ways of ensuring a restful night sleep that you follow. Taking a bath before going to bed is a good idea, because it helps to relax our body and calms our mind. Some people find drinking milk before going to sleep very beneficial. Then there are others who always sleep with mild incense burning on their bedside table.

How to Fall Asleep Faster

In case you feel you lack proper sleep, you could try to improve the ambience of your bedroom to maximize comfort. Design your bedroom to give it a calming effect. Keep the temperature of your room between 60 to 70 degrees Fahrenheit and do remember to turn out the lights. If you are one of those people who cannot sleep in total darkness, keep a light on in the other room or maybe keep a window open to let a crack of light enter from the streets. You could wear a night mask to block out light and listen to soothing music before going off to sleep.  The benefits of sleep are endless. Still wondering how to fall asleep faster? Simply lay on your bed with your eyes closed, relax, and count those sheep!


Have Trouble Sleeping? Try One Of These Foods

Photo Credit: Pedro Simões  CC-BY-2.0

It is not uncommon to experience trouble falling asleep or staying asleep a few nights each week. Many people have problems with sleep. Stress, poor diet, lack of exercise and anxiety can contribute to difficulty sleeping. Diet is a major factor to help you achieve a restful sleep. Some foods should be avoided in the late afternoon and evening, such as sugary foods and caffeine. Other foods can help you fall asleep and stay asleep longer. Add some sleep-enhancing foods to your daily diet to improve your sleep and wake feeling rested and energized. 
The value of whole grains cannot be over-emphasized. Whole grain foods, such as brown rice, wheat, quinoa and oats, are loaded with fiber, vitamins and minerals your body needs to function properly. Whole grains also contain an amino acid called tryptophan. Tryptophan helps to increase the levels of seratonin in the brain, which produces a feeling of well-being and calm. Tryptophan also stimulates the brain to release melatonin, which is a sleep hormone. Including whole grains in your evening meal can help you fall asleep and stay asleep, because whole grains are digested slowly. Fruits also contain tryptophan. Bananas and mangoes are especial rich in tryptophan. Instead of cake or pie for dessert after dinner, have a delicious bowl of fruit salad or a banana. 
Caffeine-free herbal teas that contain mint, lavender and chamomile can help calm your mind and relax your body before bedtime. Herbal teas also calm your digestive system. Enjoy the flavor and calming effects of herbal tea in a relaxing, low-light environment, like your favorite chair. The smell and taste of the tea can have a calming effect on your mind and help you relax, so you can fall asleep faster.