Tossing and turning for hours when you are trying to fall asleep can make you feel like zombie in the morning when you wake up. You are probably asking yourself if there is something which will help you in falling asleep faster?
Chris Winter, MD, author of “The Sleep Solution: Why Your Sleep is Broken and How to Fix It” says that the question alone sort of implies and idea that somehow it is under our control. He also says that we are not talking that way when we are talking about hunger or thirst, or some other things that our body needs for survival.
The main reason that sleep can seem so elusive to us is that we simply give it too much power. But the tips which we are going to present you today will help you to show the sleep who is the boss, as well as finally get the rest that you are after – no sheep required.
1. Do not try so hard
Have you ever been laser – focused on some things in your like, for example meeting the right partner, just in order to find out that things seem to line up in the minute you have stopped caring? Winter says that sleep is the same way. The more we want it, the longer we will toss and turn in a restless state of insomnia. You should remind yourself that sleep is a bodily function just like hunger is. You can also make sure that you have a regular sleep schedule, as well as exercise a lot and avoid distractions which will keep you awake. But ultimately, your body is either ready to sleep or it is not.
2. Cut the lights
In some situations when you had lost power in your house or apartment, you may have found that sleep was much better that night. You probably got tired as the sun went down and you woke up when it came back up again. You will probably don’t need alarm clock as well. According to Winter, the reason for this is because the main source of light is the sun and the body’s internal clock syncs up with its natural light-dark cycles. Because the sun goes down slowly, it is actually a natural trigger for melatonin secretion. It is the hormone that triggers the onset of sleep, and it is also very powerful.
The levels of melatonin should rise just a couple of hours before it is time for bed and they should go back down in the morning. But, another new study conducted by a researchers at the University of Colorado found that in our artificial light- and device-filled world, the levels of hormone tend to fall after we are already been awake for a while and they do not drop with the sun as they are supposed to. However, we can always rest our internal clock. In order to get the effect, we should dim the lights and avoid blue – light emitting electronics for at least about an hour before going to bed. Pull down the shades and remove the glowing clocks or devices from the bedroom.
3. Take a hot bath
Cortisol, which is the body’s stress hormone, as well as your temperature levels will drop as you will fall asleep. Otherwise, according to Winter, when you get out of a hot bath or shower, the body starts cooling off very quickly, which mimics the cortisol drop and induces sleepiness. Even more, it is just relaxing, which mostly plays a big role. For receiving the best benefits, crank up the heat to around 82 degrees and soak a half hour to an hour before the time that you want to fall asleep.
4. Slip on some socks
Some researchers found that putting warm and fuzzy socks in not only super cozy, but wearing them in bed will also warm up your feet, ultimately causing the dilation of blood vessels in the skin of our feet, which helps in redistributing heat to the rest of our body and also sends a signal to the brain that it is time for sleep.
5. Let your mind wander
It can be a game – changer for people who struggle with falling asleep if they distract themselves from thinking about how badly they wish they were sleeping. When you give your brain something else to focus on, it can often work wonders. Counting sheep is not the only way to go through, says Winter. Instead, you can play out your dream vacation in your head, or maybe fantasize about Ryan Gosling cooking you dinner in a cabin in the woods. And before you know it, you will be waking up to your alarm’s sound.
6. Just breathe
According to some research, mindfulness meditation which teaches you how to focus on the breath and the present moment can also help you in the fight with insomnia, by lowering the stress levels, as well as by keeping you from ruminating on what might actually happen. But, meditating when you get into the bed will probably not solve the sleep problems immediately. Just like you won’t try to learn to play guitar right before you are supposed to get on the stage to perform, mindfulness is something that needs regular practice, so when it is time to fall asleep, your brain will know what it should do. Winter says that having the ability to quite your mind is a skill that a person can practice; it is not something genetic.