Insomnia: 10 Tips To Fall Asleep Faster

If you have to wage an uncompromising struggle for healthy sleep at night, it is unlikely that the next day you will be able to do business and just enjoy life. Helpful advice can help you cope with insomnia and start living to the fullest.

How To Fall Asleep Faster?

You can follow the tips mentioned below to fall asleep quickly at night.

1. Stop Counting Sheep

Sheep counting is the oldest cure for insomnia, but in reality, it only interferes with sleep. British scientists studied this method and came to the conclusion that counting sheep (elephants, oxen, whatever) is so boring. 

As a result, the brain cannot fully get tired and give the body the command to sleep. Much more effective in terms of fighting for sound sleep, studies show, is thinking about natural beauty, such as imagining a waterfall, a beach at sunset, or any picture that pleases your aesthetic sense.

2. Drink Warm Milk

Milk contains the amino acid tryptophan, the basis for the production of serotonin, which is essential for healthy and restful sleep. In order for tryptophan to get to the brain faster, somnologists recommend eating something sweet with milk. It is important that the milk is not greasy as fat activates the liver and digestive tract, and this can interfere with falling asleep.

3. Avoid Stimulants

Coffee, black tea, cold drinks, and chocolate contain caffeine, which can interfere with sleep. Scientists found that just one cup of such drinks reduces the amount of melatonin in the body in half. 

In addition, it has been calculated that those who drink caffeinated coffee sleep 336 minutes a night on average. On the other hand, those who drink decaffeinated coffee sleep 415 minutes. In addition, coffee drinkers in the second group fall asleep almost twice as fast as coffee drinkers in the first group.

4. Quit Smoking And Alcohol

Quitting smoking also increases the chances of healthy sleep. Recent studies from Baltimore University Hospital (USA) show that 25% of smokers have insomnia, while only 5% of nonsmokers have sleep problems. 

The initial phase of sleep in smokers is especially restless, which is explained by the large amount of nicotine accumulated in the blood at this particular time. A glass of alcohol at night also plays into the hands of insomnia. The intoxicating effect of alcohol is short-lived, you may fall asleep faster, but it is quite likely that you will wake up in 3-4 hours. 

Thus, you need to give up alcoholism. You can get help from a rehab center for this matter. Do not worry about how much rehab costs as there are several insurance coverage options that will take off this problem.

5. Sleep In The Dark

The darker the room, the better the sleep as the hormone melatonin will be produced only in pitch darkness. The less melatonin, the shallower and more restless your sleep will be. Even if you go to the toilet at night, it is recommended not to turn on the light. Buy a pair of special sleeping glasses and dark blackout curtains to keep your bedroom as dark as possible.

6. Get Rid Of Stress

Stress prevents you from falling asleep – you can’t relax, and you don’t feel very good. But you can treat the problem in different ways. Tests by scientists show that those who feel stressed but do not focus on unpleasant experiences fall asleep without problems. But if you constantly think about troubles, you will not be able to sleep. 

On the other hand, it is a well-known fact that if you set yourself the task of not thinking about the white monkey, that is, about the problems, you will think about this. So it is better to rely on special breathing practices that calm the mind and body and, accordingly, help to fall asleep faster. Yoga and meditation may be helpful.

Recommended: Manage Sleep Paralysis – Risks Associated with Sleep Paralysis 

7. More Sex And Orgasms

Sex takes so much energy that after it, a person tends to sleep. Especially if it all ended with an orgasm – at this wonderful moment, the body produces a number of substances that cause drowsiness. In women, the production of the hormone oxytocin increases. 

It lowers stress hormones and helps you get off your day’s worries faster. A scan of the brain showed that a person at the moment of orgasm forgets all his fears and anxieties, which in itself already has a relaxing effect and promotes good sleep.

8. Take A Warm Bath

A warm bath helps if you take it at the right time. That is, an hour or two before going to bed. The whole point of taking a bath is that after it, we go out into a cool room, and this effect corresponds to the natural decrease in our body temperature. This occurs during falling asleep, and, according to scientists, this is a kind of signal that forces the body to switch to sleep mode.

Keep in mind – you must cool down before you go to bed. If you get hot under the covers, on the contrary, it will prevent you from falling asleep. And the bath should be exactly warm and not hot.

9. Read Biorhythms

Your body functions best when its internal clock is running smoothly. Frequently changing the times of rebound and rise, you knock the body out of a rut. If, for example, on Wednesday you go to bed at 22:00, and on Thursday at 01:00, your body will be at a loss, which you experience with problems in falling asleep.

10. Move More But At The Right Time

Research from the Stanford University College of Medicine, USA, shows that physically active people fall asleep faster. Other studies found that people with insomnia are sedentary. It is believed that active movement helps to fall asleep. 

Even if the training was a few hours before bedtime, it would still help. The movement has the same effect on the body as a warm bath. If you have been actively moving, your body temperature rises and then falls within 2-4 hours.

By following the tips mentioned above, you can surely deal with the problem of insomnia and fall asleep quickly.

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