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The average human spends a third of their life sleeping. That’s a lot of time! It’s basically a full-time job that you don’t get paid for. So, if you’re not getting paid for it, why not ensure you get all its benefits? A study conducted by the CDC states that over 70 million Americans have chronic sleep problems. This can lead to a lack of energy throughout the day, physical health issues, and an impact on mental health. The first step to good sleep is falling asleep.
Five ways you can fall asleep faster are to make your room colder, keep a regular sleep schedule, put your phone away before bed, exercise daily, and use aromatherapy. Read on to learn more about these proven methods.
1. Make it Colder
During sleep, your body temperature drops about 2 degrees in an effort to conserve energy. It does this by releasing heat into its surroundings. Heat will move more quickly from your body to your environment the colder it is, thus, triggering sleep. This is the same mechanism at work when you’re cold and borrow a friend’s body heat to warm up.
2. Keep a Regular Sleep Schedule
Your circadian rhythm, also known as your biological clock, controls alertness, sleepiness, and bodily functions like digestion in your daily life. Having a regular sleep schedule is vital for your circadian rhythm to stay on track and release melatonin, a sleep-inducing hormone, at the same time every night. This is the same mechanism at work when you experience jet lag. Your body takes time to adjust to new sleep schedules, and your sleep quality is lower during these irregular cycles. Aside from inducing sleep, melatonin has also been proposed to affect mood positively. That’s right… a regular sleep schedule can make you happier!
3. Put Your Phone Away Before Bed
Another habit that affects circadian rhythm is screen time before bedtime. Your circadian rhythm relies on dark and light cycles to activate wakefulness and sleepiness. The light from your phone screen can interfere with naturally occurring light and dark cycles and prevent your body from producing the melatonin it needs to help you fall asleep. Put your phone away before bed to prevent its light from affecting your biological clock.
4. Exercise Daily
Studies show that regular exercise improves sleep quality. One study found that four months of aerobic exercise in adults with insomnia improved their sleep quality, elevated mood, and increased alertness during the day. How exactly does this work and when is the best time to exercise? When you exercise, your body temperature increases, making you awake and alert. After about an hour, your body temperature begins to drop which helps induce sleep. Exercising 1 to 2 hours prior to bed will allow you to reap its sleep promoting benefits.
There are a multitude of natural scents that help you fall asleep faster. Two of the strongest natural sleeping aids are lavender and hops. Lavender's main compound is linalool oil which has been verified to induce sedation and relaxation. Hops is known as the main ingredient in most beer, but did you know that when inhaled it creates a sedative effect similar to the effect it has when ingested?
We include both of these natural herbs in our sachets to help you fall asleep faster and wake up feeling rested. Practicing all of the methods suggested above will surely help you get better sleep at night. Check out our sleep-promoting pillows to help you fall asleep faster and get a full night of rest.
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