17 ways to fall asleep faster according to experts

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The most unpromis­ing occu­pa­tion is lying in bed think­ing about how to fall asleep as soon as pos­si­ble. Anx­i­ety and anx­i­ety increase lev­els of the stress hor­mone cor­ti­sol. And the more we wor­ry and toss and turn, the more dif­fi­cult it becomes to sleep. But there is a solu­tion! And not even one. Healthy­in­fo shares proven meth­ods.

1. Create your sleep ritual

When a child is small, car­ing par­ents hang a mobile over the crib — a chil­dren’s carousel with toys and a beau­ti­ful sooth­ing melody. It is worth turn­ing the lever and lambs, ponies and hors­es slow­ly swim before your eyes, cast­ing slum­ber and sweet dreams. This is a sleep rit­u­al.

If an adult has trou­ble falling asleep, he also needs his own rit­u­al. For exam­ple, ven­ti­late the room, take a show­er and brush your teeth, turn off the sound on your smart­phone and dive under the cov­ers. Every­thing — you can sleep!

2. Jump into bed just for sleep (or sex)

2. Jump into bed just for sleep (or sex)

If a thing is used cor­rect­ly, it will cre­ate the nec­es­sary asso­ci­a­tions. Use the fam­i­ly bed only for sleep or love affairs. Mon­i­tor­ing social net­works in bed or lying down to watch TV is not rec­om­mend­ed.

“Go to anoth­er room and take a bor­ing book with you. Read it care­ful­ly until you feel sleepy, ”advis­es MD, board cer­ti­fied sleep spe­cial­ist, neu­rol­o­gist Pradeep Bol­lu.

3. Set aside all gadgets

The dra­mat­ic plot of a new thriller or shock­ing facts about every­thing and every­one is not the best infor­ma­tion for the brain before going to bed.

“In addi­tion, the bright light from the smart­phone screen stim­u­lates the wake­ful­ness cen­ters and dis­rupts the bio­log­i­cal rhythms of the body,” warns MD, cer­ti­fied sleep spe­cial­ist. Ilene Rosen.

On a note!

Spe­cial­ists Amer­i­can Acad­e­my of Sleep Med­i­cine (AASM) It is advised to put gad­gets aside at least 30 min­utes before going to bed.

4. Don’t look at your watch

If you toss and turn in bed for a long time, do not look at the clock. And do not count how much time is left until morn­ing. Wor­ry­ing about it will only make things worse. And where there is stress, there are no pleas­ant dreams.

“If you need an alarm clock to wake up, set it so that you can’t see the dial,” advis­es Dr Rosen.

5. Reduce the temperature in the room

5. Reduce the temperature in the room

When a per­son falls asleep, their body tem­per­a­ture drops slight­ly. Thus, wake­ful­ness process­es are turned off, and the time for relax­ation comes.

“By low­er­ing the tem­per­a­ture in your room, you sig­nal to your brain that it’s time for bed. If you do not have air con­di­tion­ing, just install a fan next to the bed, ”advis­es Dr Rosen.

6. Turn on white noise

Sounds of nature, music in the back­ground or a mega-bor­ing series… If sleep is delayed, it’s time to con­nect addi­tion­al mea­sures.

“The idea is to do some­thing, and not just toil in the hope that dreams will come by them­selves. It is best to use white noise. Leave it on all night, ”calls Dr Rosen.

7. Lying in bed, think about pleasant things.

The main ally of dreams is a pos­i­tive atti­tude. As soon as you are in bed, imag­ine joy­ful pic­tures.

Here you are bask­ing under the rays of the sun on the beach, a cool breeze caress­es your feet, and birds sing with thin voic­es above your head … Imag­ine a pic­ture in all its col­ors and com­plete­ly immerse your­self in the sit­u­a­tion.

On a note!

Researchers from Oxford Uni­ver­si­ty found that peo­ple who built “sand cas­tles” fell asleep faster than those who weren’t dis­tract­ed.

8. Practice Subtraction

One pop­u­lar exer­cise for falling asleep faster is to do math. Cal­cu­late in your mind how much it will be if 7 is sub­tract­ed from 1000, and then anoth­er 7, and anoth­er, and anoth­er. “It will dis­tract you and help you cope with anx­i­ety,” says Dr. Bal­lu.

9. Throw away the blanket

9. Throw away the blanket

If you can’t man­age your insom­nia, you may have a hot blan­ket. Open up or put it aside and grab a blan­ket. Over­heat­ing is bad for falling asleep and the qual­i­ty of sleep in gen­er­al.

Many peo­ple do not even real­ize that they wake up in the mid­dle of the night because they feel hot and need to cool down.

10. Get in your favorite position

Are you used to sleep­ing on your side, back or stom­ach? So, it’s time to take your favorite posi­tion. If you don’t know what posi­tion you spend the most time in at night, ask your part­ner about it. Sur­pris­ing­ly, the right pos­ture can help!

11. Give yourself 10 extra minutes.

If you usu­al­ly go to bed right after you get home from work, allow your­self to sit in a dim­ly lit room for 10 min­utes. This will calm the mind, bring the emo­tion­al state back to nor­mal, and pre­pare you for immer­sion in the “King­dom of Mor­pheus”.

10 min­utes does­n’t solve any­thing! If you go to bed 10 min­utes ear­ly, you just won’t get as much sleep as you could,” warns MD, spokesman for the Amer­i­can Acad­e­my of Sleep. Nitun Ver­ma.

Did you know?

All peo­ple dream, it’s just that many do not remem­ber the plots.

12. Try the military method

12. Try the military method

For the first time this method was declared by the writer Sharon Ack­er­man. In her book, Relax and Win: Cham­pi­onship Per­for­mance, she revealed the secret to falling asleep among the US elite troops. To help pilots fall asleep with­in two min­utes or less, an entire man­u­al has been devel­oped. It took six weeks of prac­tice to bring it to life, but after that, the mil­i­tary fell asleep even after drink­ing cof­fee or hear­ing gun­shots in the back­ground. What do we have to do?

    Relax your face completely, including the muscles in your mouth.
    Drop your shoulders to relieve tension and let your arms rest at your side.
    Exhale while relaxing your chest.
    Relax your legs, thighs and calves.
    Clear your mind for 10 seconds by imagining a relaxing scene.
    If that doesn’t work, repeat the words “Don’t think” to yourself over and over again for 10 seconds.

After that, you should sleep.

13. Do acupressure

This tech­nique has not yet been researched, but experts con­sid­er it promis­ing and advise using it in life. To fall asleep as soon as pos­si­ble, you need to mas­sage those areas that are most tense at the moment. For exam­ple, the line of the fore­head, tem­ples or shoul­ders.

14. Drink a glass of milk

It may seem sur­pris­ing, but dietary cal­ci­um has a stim­u­lat­ing effect on the pro­duc­tion of the sleep hor­mone mela­tonin. It is for this rea­son that chil­dren are offered milk before bed. And adults can sat­is­fy their hunger (includ­ing good dreams) with the help of cot­tage cheese, yogurt or kefir.

15. Forbid yourself to sleep

15. Forbid yourself to sleep

This is a reverse tech­nique. If you’re stressed about not being able to fall asleep, stop your­self from sleep­ing at all. This will reduce anx­i­ety, which is very impor­tant in falling asleep. And as soon as you feel sleepy, you can go to bed.

ai generated, cat, animal
ai generated, cat, animal
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On a note!

Research pub­lished in Soci­ety of Clin­i­cal psy­chol­o­gy, showed that peo­ple who prac­ticed “para­dox­i­cal inten­tions” fell asleep faster than those who sim­ply tried to sleep.

16. Rely on aromatherapy

There are aro­mas that have a calm­ing effect, relax the body and unload the head. These include essen­tial oils of laven­der and chamomile.

17. Practice Progressive Relaxation

Pro­gres­sive mus­cle relax­ation helps many peo­ple cope with insom­nia. The idea is to alter­nate­ly tight­en and relax indi­vid­ual mus­cle groups. For exam­ple, fore­head, mouth or eyes. After each cycle of “ten­sion-relax­ation” there should be a pause of 10 sec­onds.

Expert com­ment

Crys­tal Yuen, med­ical edi­tor, jour­nal­ist

If you’ve tried every­thing you can and still can’t get to sleep, you may find the fol­low­ing tips help­ful:

    Have a 15 minute yoga session.
    Warm up your feet with socks.
    Ventilate the room well.
    Diffuse with lavender, chamomile or clary sage.
    Eat early so you don’t feel hungry.
    Buy blackout curtains and create a relaxing atmosphere.
    Use white noise or earplugs.

In addi­tion, prac­tice good sleep hygiene, go to bed at the same time, and spend enough hours in bed.

Expert com­ment

Mila Myk­i­tyuk, nutri­tion­ist, nutri­tion­ist

It’s no secret that sleep is very impor­tant for the nor­mal func­tion­ing of the body, but few peo­ple know that it is impor­tant not only how much we sleep, but what qual­i­ty of sleep we have. You can sleep for 7 hours, or you can get up bro­ken and tired after 10.

There­fore, it is impor­tant to know and fol­low the 10 sim­ple rules of healthy sleep:

Light mode

    Set your phone to night mode with yellow light 3 hours before bedtime.
    Put away your phone and all gadgets an hour before bed. Bright illumination with a long wavelength of such a range that, as a result, 40% of melatonin production. Goodbye dream.
    Dim all the lights in your bedroom an hour before bed. From the bright light there is a signal that it is daytime and we are awake. Melatonin also cannot begin to be produced.
    Buy dark, light-blocking blackout curtains. They ensure the absence of light (lanterns, moon, city, headlights).
    Get an alarm clock that wakes you up with a light. No call stress. gradual awakening.
    Wear a comfortable eye mask. Ideally silk, it is useful for the delicate skin around the eyes and eyelashes.

Tem­per­a­ture regime

    Ventilate and cool the room for 20 minutes.
    Take a warm shower yourself at this time.

Ther­mal regime

    Keep your hands and feet warm. Warm socks are a lifesaver. Hands under the pillow.

Music sup­port

    Turn on meditative or calm music. Lie down in shavasana.

If you fol­low every­thing, then by the end of the sec­ond week you will fall asleep faster.

Expert com­ment

Sofia Cherkaso­va, ther­a­pist, som­nol­o­gist, can­di­date of med­ical sci­ences

Sofia Cherkaso­va, ther­a­pist, som­nol­o­gist, can­di­date of med­ical sci­ences

If insom­nia is acute, that is, it lasts up to 3 months, then a per­son can be helped by stan­dard rec­om­men­da­tions, such as tak­ing light sleep­ing pills or con­duct­ing relax­ation tech­niques. But the sit­u­a­tion is not always so sim­ple. In Rus­sia, about 9 mil­lion peo­ple suf­fer from insom­nia, of which about 900 thou­sand have had this prob­lem for 5 years or more. A third of them have been to the doc­tor for insom­nia more than 2 times, but still do not sleep well.

The dura­tion of insom­nia for more than 3 months is a sit­u­a­tion when it is already use­less to calm the ner­vous sys­tem. In such cas­es, the stereo­type of poor sleep already has time to gain a foothold, and insom­nia turns into a valu­able dis­ease in itself, which does not depend on its caus­es, exists and devel­ops on its own. In such cas­es, accord­ing to inter­na­tion­al rec­om­men­da­tions, it is nec­es­sary to apply the so-called cog­ni­tive-behav­ioral ther­a­py.

Many com­po­nents of cog­ni­tive behav­ioral ther­a­py (CBT) can be applied on their own: cre­at­ing a strict reg­i­men, not stay­ing in bed with­out sleep, reg­u­lar exer­cise, relax­ation exer­cis­es, and more. In the West, CBT has been prac­ticed for a long time, and there are even mobile apps for insom­nia ther­a­py. In Rus­sia, this direc­tion is only devel­op­ing. How­ev­er, the first book on CBT from domes­tic authors has recent­ly been pub­lished, which is a self-taught book on self-con­trol of insom­nia.

By Yraa

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