How To Fall Asleep Fast: 10 Tips To Nod Off At Home or In a New Bed On Vacation
So many people are sleep-deprived, over-caffeinated, and burnt out. Insomnia or sleep deprivation contributes to MANY different health concerns, including an increased risk for cancer, heart disease, depression, anxiety, stroke, diabetes, etc.
According to the CDC, individuals receiving less than 8 hours of sleep per night increase their risk for severe health conditions by as much as 28.8%. Learning how to fall asleep fast and stay asleep can be very important in reducing your chances of developing a serious health concern. And if you’ve ever spent an entire dream vacation unable to sleep in a new bed, you know how much of a bummer it can really be!
Why Is It Hard for Me To Fall Asleep at Night?
There are many reasons people have difficulty falling asleep, from drinking caffeine too late in the day to having too much noise and bright lights on. Furthermore, being in an uncomfortable environment, having a sleep schedule off, or struggling with a mental disorder such as anxiety or depression can lead to sleep problems.
If you are reading this article, you probably lie awake at night thinking about all of the things you have to do, or maybe you are just having a hard time relaxing.
These are everyday struggles for many individuals; learning proper sleep hygiene is very important to help you feel great daily.
Other Disorders That Contribute to Poor Sleep
Worry-prone personalities, anxiety, and depression are a few disorders that can contribute to poor sleep hygiene. If you try all the things below and feel like you may be more than tired, you might have a sleep disorder robbing you of your energy. Many other factors can play a role in sleep quality and quantity, including the following:
- Restless leg syndrome
- Breathing-related sleep disorders
- Narcolepsy
- Parasomnias
Suppose you think you or someone you know struggles with one of these sleeping disorders. In that case, it is best to talk to a mental health professional such as a mental health counselor, psychologist, or other mental health professional to address these concerns.
How To Fall Asleep Fast If You’re at Home or on Vacation
The best way to fall asleep fast is to be prepared for bedtime and do the following:
1. Eating Enough Filling Calories
Food does more than keep you full; it gives us the vitamins and minerals we need to repair wounds on our bodies, support our immune system, gut health, mental health, and even help us sleep.
By eating filling foods, you can decrease your chances of waking up hungry in the middle of the night and wanting a snack.
Eating meals with fat, fiber, and protein is satiating for more extended periods.
If you feel like you eat balanced meals during the day, but you still wake up hungry in the middle of the night, try drinking a protein shake before bed every night or eating foods with casein in them. Casein is a slow-digesting protein that can help you feel full throughout the night.
2. Hydration
Hydration is essential when figuring out how to fall asleep fast because sore muscles and headaches can keep you from relaxing and falling asleep.
Dehydration can contribute to muscle cramping and soreness, which can cause discomfort and keep you from falling asleep fast.
It is essential to remember that you need to consume both water and minerals to be hydrated! Electrolytes or minerals are in fruits, vegetables, grains, meats, and salt.
Adding lemon juice to your water will increase its mineral content and help hydrate you faster than drinking plain water.
Electrolytes are certain minerals that push water into your cells to hydrate you fully.
3. Be Mindful of WHAT You Eat
Taking into consideration how many calories you consume and what you eat is very important!
Melatonin is a neurotransmitter produced in the brain, the pineal gland, the retina (part in your eye), and the gut.
Light is the main thing that suppresses melatonin production; however, mental disorders such as anxiety, depression, worrying personalities, and poor sleep schedules can contribute to it.
Certain foods contain melatonin, such as:
- Tomatoes
- Olives
- Barley
- Rice
- Walnuts
- Grapes
- Cow’s Milk
- Breast Milk for Infants
Research shows that a mother’s nightly melatonin production can transfer to her baby through breast milk. Similarly, if she supplements, then the baby gets those benefits.
4. Getting Sunshine
Sunlight decreases melatonin production during the day to undetectable levels, and waking up earlier and getting sunshine can give you energy and help you have an earlier bedtime.
Sunlight helps keep your circadian rhythms in check, and it also increases your body’s production of serotonin which to your production of melatonin.
Sunlight is also very beneficial for individuals struggling with depression or even anxiety; reducing those symptoms can also help you get closer to figuring out how to fall asleep fast naturally.
5. Limit Caffeine Consumption
If you are trying to figure out the best daily routine, it is best to consume caffeine earlier and no later than 3 pm.
Avoiding caffeine in the afternoon makes it disappear and keeps it from reducing your melatonin production.
A nighttime consumption of 200mg of caffeine showed decreased melatonin production.
Caffeine consumption can also cause increased production of cortisol, which is our primary stress hormone produced naturally in the morning to wake us up.
A study showed that while stressed, caffeine consumption increased cortisol levels and was significantly higher in women than in men. Women, unfortunately, are already more prone to mood disorders such as stress and anxiety. Keeping caffeine to a minimum is essential for long-term health and reducing the risk of heart disease. (Lovallo et al., 2006)
6. Sleep Supplements
In addition to improving your natural sleep cycles and eating foods that contain melatonin, you can also supplement to help you get to sleep much faster!
Many supplements can help improve sleep hygiene when figuring out how to fall asleep fast without using Zzzquil every night.
Here are some of the most common sleep supplements:
- Melatonin
- Magnesium
- Chamomile
- Passionflower
- Lavender
- CBD
- Essential Oils
7. Get Enough Exercise
When someone completes an aerobic workout, the serotonin (happy neurotransmitter) mechanism is similar to taking a selective serotonin reuptake inhibitor (SSRI).
Serotonin is a precursor to melatonin; doing things to increase your happiness via serotonin helps increase your melatonin.
Exercise works well to fatigue your body and mind, allowing you to fall asleep easier at night.
8. Meditating
This one is not necessarily as “fast” as some other methods because it needs to be done regularly. However, it is something you can do at the moment to reduce feelings of stress and anxiety, allowing you to fall asleep or go back to sleep more easily.
Using meditation to help you sleep can be an easy and affordable way to help you figure out how to go to sleep fast, especially if you are on a budget.
9. Put Away All Electronics
Keep your cellphone in the other room and turn your phone on silent or silence certain notifications if you don’t feel comfortable having it completely silent.
Blue light from cell phones, TVs, or even ceiling lights can suppress your melatonin production.
Also, your brain cannot shut off if you are messaging people on social media or researching topics on your phone.
10. Create a Cool Environment
Turn the air down and use cooling sheets on your bed to help you sleep easier and stay asleep. Studies show that a cool room temperature is essential in sleeping more manageable. Also, cortisol raises your temperature in the morning, so having a cool room will keep you from waking up sweaty in the morning.
Summary
There are many ways to improve sleep hygiene, including diet and lifestyle changes. When trying to figure out how to fall asleep fast, using a supplement, minimizing light exposure, and eating foods rich in melatonin can help you get a better quality and quantity of sleep so you won’t be living or vacation feeling so tired.
This article originally appeared on Wealth of Geeks.
