10 Ways to Fall Asleep Faster and Sleep Better Tonight
10 Ways to Fall Asleep Faster and Sleep Better Tonight
There are endless reasons as to why you might be having a hard time getting that great night sleep you long for. Whether you’re going through an intense time at work, the kids are giving you grief or you simply need a reset after a night out in the town, sleep is vital for keeping our cortisol levels where they should be. We have put together our best top tips for ensuring you get that better night’s sleep you truly deserve.
Reduce blue light before bed
Our phones, tablets and computers emit blue light, which can decrease the level of melatonin being produced naturally. Around 2 hours before you plan to fall asleep, your absorption of blue light rays should decrease dramatically, to allow your body to prepare to secrete melatonin.
Throughout the day, perhaps consider buying a pair of blue light glasses. Our devices also have settings that allow us to ‘enable Night Shift’ or ‘Eye Comfort’, that helps reduce the amount of blue light emitted from our screens throughout the day.
Limit caffeine and alcohol
Caffeine disrupts sleep because of its diuretic components. We can all agree that there is nothing more annoying than needing to get up for the toilet in the middle of the night. Similar to alcohol, coffee keeps your brain active, so if you’re serious about getting that golden night’s sleep, you might want to reconsider that late afternoon coffee.
Alcohol, also a diuretic, is known to relax our throat muscles. When our throat muscles relax, this can cause sleep apnea, as the way we breathe becomes restricted. Unfortunately for us and our partners, sleep apnea is also the cause of snoring. So, if you’re tired of your partner complaining about your snoring, limit alcohol before bed.
Build a routine
Our bodies thrive from routines. It is suggested that women need a full 7-9 hours sleep every night, and by setting your alarm and heading to bed at the same time every day helps reset your circadian rhythm.
To help your body prepare for sleep, it is important to eat your meals around the same time every day, too. Doctors recommend leaving a 3 hour gap between eating your last meal and heading to bed, to allow your food to be digested properly.
Keep it cool
A great way to fall asleep faster is to make your bedroom as cool as possible. Studies have shown that dropping your body temperature by 2 degrees can speed up how quickly you nod off. So, turn that fan on, crack the window open and leave those pajamas in the drawer 😉.
Get intimate
There is more to those orgasms than just pleasure. Intimacy with your partner, or even alone, secretes hormones like oxytocin and prolactin, both causing feelings of sleepiness and relaxation. On top of this, while being intimate with your partner, you’re using a lot of physical energy, causing your body to feel exhausted. Orgasms also reduce cortisol levels, leaving you feeling anxiety-free and ready to get a great night’s sleep.
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Journaling
If your mind is feeling too busy to sleep, try writing down any thoughts that are racing through your head before bed. Sometimes, when we are experiencing stress, problems can feel bigger than they are. By writing a list, we are able to visualise our worries on a page, organise our thoughts, and make it easier to process our emotions.
4-7-4 breathing method
When in bed, the 4-7-8 breathing method is proven to help us fall asleep faster. This technique looks like:
Inhale deeply with your mouth closed for 4 seconds
Hold your breath for 7 seconds
Exhale slowly with your mouth open for 8 seconds.
By repeating these steps 4 times over, your breathing pattern will regulate and slow down your heart rate, gently sending you into a peaceful sleep.
Darkness is key
Rewatching that episode of Bridgerton as you try to get some shut eye could be making your quality of sleep worse. Resting in a completely dark room helps your melatonin secretion, so invest in an eyemask or some blackout curtains, to get a better night’s sleep.
Try and try again
If these top tips still aren’t working, your body might need a little reset. After 20-30 minutes, if you’re feeling like you are forcing your eyes shut, it might be a good idea to get back up and do something that relaxes you, like reading a book in dim light, colouring or listening to music. As long as the activity does not involve blue light, you’ll be feeling sleepy in no time.
Melatonin Sleep Capsules
Melatonin is a hormone normally produced by the pineal gland, and plays a vital role in keeping your circadian rhythm in check. If you’re struggling to head to sleep at a reasonable time, and you find yourself staring at the ceiling till 2am, daily melatonin capsules could be for you.
Our clinicians at Hormones and You have developed our own range of Melatonin sleep capsules that can be delivered right to your door within 5-7 days of filling out our quick and easy online questionnaire.
Take 1 capsule at the same time every day, around 20-30 minutes before bed and let the magic happen.
If you are constantly feeling tired then read another one of our blogs on hormones and fatigue to find out more.
Ready for the nap of a lifetime?
Everybody needs their beauty sleep, and by following our 10 top tips, you’ll be falling asleep faster and for longer. No more bags under your eyes or endless cups of coffee to get you through the day.
Take our quick online medical questionnaire to see if you are eligible for our pharmaceutical-grade melatonin sleep capsules delivered to your door, and not only fall asleep faster but also get the best night's sleep of your life.
