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How to Make Falling Asleep an Easier Process

by Richard Smith

4 Simple Steps to Get You Back to Sleep Fast

Good nighttime and daytime habits can keep you well-rested

How many times have you found yourself wide awake at 3 a.m., unable to go back asleep? If you don’t get back to sleep, your mind rushes with a growing feeling of worry about the arduous day ahead. But it feels difficult to go back asleep at that time.

According to Michelle Drerup, PsyD, a behavioral sleep disorders expert, what you’re experiencing is a sort of insomnia.

Insomnia may be caused by a variety of underlying health issues such as chronic pain, sleep apnea, or an overactive acid reflex. If your trouble falling and staying asleep isn’t related to a medical condition, here are some suggestions to help you go back to sleep quickly.

  • Stop looking at the clock. The act of counting down the minutes just adds to your dissatisfaction with being awake.
  • To fall asleep, try relaxing your body. Tense each muscle group for five seconds, then release, working your way from your toes to your head.
  • Get out of bed if you can’t get back to sleep after around 15 to 20 minutes. Dr. Drerup recommends using your “thought clock” to assess how long you’ve been awake. Get up and leave your room after 20 minutes of being awake. “Don’t waste time trying to fall asleep in bed,” she advises. “You’ll most likely be concerned about not falling asleep, and you’ll come to link the bedroom with poor sleep.”
  • Find a boring task to do. Read anything that doesn’t pique your attention. Relax by listening to soothing music. Return to bed if you begin to feel sleepy.

You may also adopt daily behaviors that will help you sleep better at night, according to Dr. Drerup, in addition to the aforementioned suggestions.

Maintain a regular sleeping and waking routine, including on weekends and days off. “What works best is going to bed around the same time every day and getting up around the same time,” Dr. Drerup explains.

Caffeine-containing beverages and foods should be avoided before sleep. Dr. Drerup recommends not drinking caffeinated drinks for at least five to six hours before retiring. “Caffeine may contribute significantly to not obtaining a decent night’s sleep,” she explains.

Make your sleeping environment as pleasant as possible. The temperature in the room should not be excessively hot or too chilly. Choose a mattress and pillow with a firmness level that is comfortable for you.

Stop working or performing other cognitively demanding things one hour before sleep. Change your focus to something relaxing, such as reading a book.

Only use your bed for sleeping or intimacy. While resting in bed, avoid watching television or playing with technological gadgets. Dr. Drerup explains that “otherwise, we begin to link the bedroom with not sleeping.” Up to 15% of individuals suffer from chronic insomnia, and many do not seek treatment.

If your symptoms persist for more than a month, it’s time to contact a doctor. Dr. Drerup advises that if you don’t get enough sleep, it will interfere with your everyday activities.

Which meals assist you in falling asleep faster?

Certain meals and beverages may aid in a restful night’s sleep. These include the following:

  • Tryptophan-rich foods: Tryptophan is a natural sleep-inducing chemical. Milk, bananas, almonds, honey, chicken, turkey, and eggs are all high in tryptophan.
  • Complex carbohydrates: Whole grains, as opposed to processed diets, aid in quicker and better sleep. Popcorn, oats, and whole-wheat crackers are excellent sleep munchies. Any of them may be topped with nut butter to improve the flavor.
  • Vitamin B6 is abundant in fish. Melatonin is produced in the body with the help of this vitamin. Melatonin is a hormone that aids in sleep/wake cycle regulation.
    A handful of nuts: Nuts like almonds and walnuts are high in healthy fats and also contain melatonin. They may help you sleep better if you eat them.
  • Kale: This leafy green is strong in calcium and stimulates the production of sleep hormones, ensuring a restful night’s sleep.
  • Warm drinks with honey: Add honey to warm liquids such as chamomile or peppermint tea, or simply plain warm water. Your mind will be soothed by the combination. Honey reduces orexin levels in the body, a chemical that makes you more awake and makes it easier to fall asleep.
  • Fruits: Fruits such as sour cherries, bananas, pineapple, and oranges minimize oxidative stress in the body and promote sleep hormones, allowing you to sleep quicker and wake up less often. In patients who suffer from chronic sleep deprivation, eating two kiwis before bed may boost sleep duration by an hour over the course of a month.

Aside from these nutrients and workouts, a comfortable sleeping environment is essential. The place where you sleep should be cold, dark, and free of disturbances. The bed should be firm, and the pillow should give enough neck support.

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Disclaimer: Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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