Long-term sleeping problems can lead to poor performance at work, relationship break-ups, and poor health. Studies show that sleeping deprivation symptoms can also speed up physical and mental decline, shortening several years of your life expectancy! But do not worry; there are many scientifically proven remedies for sleep, and here are the most effective solutions on How To Fall Asleep Instantly.
Natural Light Alarm Clock
80% of us struggle to wake up in the morning and snooze the alarm clock 10 times before we drag ourselves up.
The traditional alarm clock wakes you suddenly with the loud annoying noise interrupts your final stage of sleep causing sleep latency, making individuals reluctant to get up.
The natural light alarm clock simulates the natural sunrise next to your bed, allowing your sleep cycle to finish without sudden noise and force, so you can wake up gradually without sleep latency.
Besides that, it can also simulate sunset, reducing the intensity of light gradually during the evening, allowing your body and mind to slow down and get ready for bed at night.
Ideal bedroom environment
- Keep your bedroom dim, cool and quiet.
- Do not sit on your bed during the day to read or watch TV; your bed should solely be used for sleeping at night. In that case, your body will automatically get the signal to fall asleep instantly whenever you go to bed.
- The ideal bedroom should have a dark painted wall or wallpaper to reduce lighting, the less light you get nearing bedtime, the easier it is for you to go to sleep fast. If not eyeshades should do the trick.
- The best temperature to stimulate sleep is between 20-25 degrees Celsius. Too cold or too hot makes your body feel uncomfortable, thus making it harder to fall asleep.
Right amount of light exposure goes 100 miles
- Getting the appropriate lightings during the right time is one of the most important remedies for sleep.
Did you know computer screens emit blue light waves which can directly affect our sleep at night? Blue lights boost energy and promote mood during the day, but if exposed to it at night, it prevents sleep.
Blue lights inhibit the production of melatonin, a hormone in our body that promotes sleep. When one lacks melatonin, they will have trouble falling asleep. In other words, you need maximum lightings during the day, and minimal lightings during night time for a good night sleep.
You should spend more time outdoor in the day, and stay away from using media technologies at night. If you have to use the computer at night, like most of us do, you can install F.Lux to your computer.
F.lux is a free app that automatically controls a number of blue lights emitted by your screen and adjusts it depending on the time of the day, blue lights will be reduced to minimum levels during night time. This will allow your body to produce melatonin for sleep.
Melatonin supplement is available over the counter or by prescription in pharmacies, speak to your pharmacist or doctor for further advice. Make sure you consult your healthcare professionals before you take any otc sleep aids to help you sleep too.
Exercise and Sleep
Exercise to improve sleep is a controversial topic. A general idea is that exercise increases endorphin levels in your body, thus improving your mood and productivity during the day and aid sleep at night. Others believe that vigorous exercises can cause sleeping problems. So which is true?
After much research, the answer is simple. There are 2 keys you need to focus on, the type of exercise you choose and the time you engage in such activity determines a good night sleep.
Intense exercise within 3 hours before bed stimulates your heart, muscles, and brain, which is opposite of what you need before bedtime. It also raises your body’s temperature, thus making it harder to fall asleep.
Instead, exercises in the morning can improve mood, thus increase work performance and productivity, which will indirectly enhance sleep at night. You will also be exposed to natural lights during the day which will aid sleep at night.
Having said that, exercising during the late afternoon and in the evenings are the best and directly aids sleep at night. Vigorous exercise during these times will increase your body temperature to the maximum, and slowly falling to an ideal temperature as you are getting ready for bed.
The type of exercise to do is a cardiovascular workout because it stimulates and keeps your heart rates up, and muscles pumping. Jogging, swimming, tennis, rope jumping, or riding the bicycle are good examples, make sure you perform vigorous exercise. If you are going to cycle, try to cycle up and down a hill to increase the intensity of your exercise. 20 minutes of vigorous exercise 3-4 times a week will definitely give you restful sleep at night. Try it yourself!
Using White Noise To Go To Sleep Fast
Listen to White noise to sleep
The phenomenon of white light occurs when all colors of the spectrum come together as one. The concept of white noise is similar – it is made of a combination of all audible frequency of sound coming together at the same time, to form a gentle and calm tone.
The white noise resembles the sound of nature that has a calming effect – rainfall, ocean waves, washing machine, or vacuum cleaner. It blocks background noises and sounds, to allow one to fall asleep instantly even when there are noises nearby.
It is especially useful to aid relaxation and promote sleep. White noise machines are available but cost a bomb, but white noise CDs is much affordable. Yan Muckle’s sleep tracks is a good alternative with 6 different tracks spanning over 3 hours to aid sleep thus reducing the lack of sleep side effects.
Other free options include downloading white noise online or setting your radio between channels.
Many researchers have shown that listening to individually tailored brain music can help one to fall asleep instantly. Music therapy is one of the most recent and effective methods and is known by insomniacs to be the best sleep aid.
What is meant by brain music? Brain music is a piece of music created to match a person’s brain waves to lull them to sleep. When listening to brain music, the person’s anxiety level falls, they relax, heart rate slows down, and they knock out.
Music therapy does not promote dependency like sleeping tablets do, so poses as an ideal alternative to help anxiety and insomnia individuals. At the moment, music therapy is very expensive.
Another alternative is listening to a favorite piece of music, whether it is a calm instrumental music, pop music or a loud rock song, as long as it is relaxing for the individual and pushes other noises away; it will be beneficial to help one go to sleep fast. As Neil Stanley, British Sleep Society says “This is common sense dressed up as science”.