How to fall asleep quickly? Ways to fall asleep quickly

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Sleep problems are quite common. They are related to the pace of life, but also to many mistakes that we often unconsciously commit before going to sleep, and which make it difficult for us to fall asleep. Difficulties with falling asleep do not always require a visit to a specialist. Sometimes it is enough to change habits and introduce evening rituals.

The circadian cycle of sleep

The internal “biological clock” regulates the sleep cycle, controlling our fatigue and sleep readiness. The clock works in a 24-hour cycle (circadian rhythm). After waking up from sleep during the day, we feel more and more tired. These sensations will peak at night before going to bed.

Sleep desire – also known as sleep-wake homeostasis – may be related to adenosine, an organic compound produced in the brain. Adenosine levels rise during the day as we become more and more tired, then the body breaks down this compound while we sleep.

Light also affects the circadian rhythm. The brain contains a special area of ​​nerve cells known as the hypothalamus, and a cluster of cells in the hypothalamus called the suprachiasmatic nucleus that processes signals when the eyes are exposed to natural or artificial light. These signals help the brain determine if it’s day or night.

As the natural light fades in the evening, the body releases melatonin, a hormone that causes sleepiness. When the sun rises in the morning, the body releases a hormone called cortisol, which promotes energy and alertness.

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See also: Melatonin – a way to fight the coronavirus

Sleep stages

When we fall asleep, our bodies follow the sleep cycle, divided into four stages. The first three stages are known as rapid eye movement (NREM) sleep and the last stage is known as rapid eye movement (REM) sleep:

1. stage 1 NREM – the first stage is the transition between wakefulness and sleep and consists of light sleep. Muscles relax and your heart rate, breathing, and eye movements begin to slow down, as do your brain waves, which are more active when you are awake. Stage 1 usually takes a few minutes
2. stage 2 NREM – the second stage of NREM sleep is characterized by deeper sleep, heart rate and breathing rates continue to slow down and muscles become more relaxed. Eye movements will cease and body temperature will drop. In addition to brief moments of higher frequency electrical activity, brain waves also remain sluggish. Stage 2 is typically the longest of the four sleep stages.
3. stage 3 NREM – at this stage, the heartbeat, breathing and brain wave activity are at their lowest level, and the muscles are very relaxed,
4. REM — the first REM stage will occur approximately 90 minutes after you fall asleep. As the name suggests, the eyes move forward and backward fairly quickly under the lids. Your breathing rate, heart rate, and blood pressure will start to increase. Dreaming usually occurs during the REM phase. The duration of each REM sleep cycle increases as the night progresses. Numerous studies have also linked REM sleep to memory consolidation, the process of turning recent experiences into long-term memories. The duration of the REM stage will decrease with age.

These four stages of sleep will repeat itself throughout the night until you wake up. For most people, each cycle will last approximately 90-120 minutes. NREM sleep accounts for approximately 75% to 80% of each cycle. You may also wake up briefly at night, but you won’t remember it the next day. These “wake-ups” are known as the “W” stages.

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How Does Lack of Sleep Affect Your Health?

For most adults, at least seven hours of sleep each night are needed for normal cognitive and behavioral function. Not getting enough sleep can lead to serious repercussions. Some studies have found that sleep deprivation can lead to problems with concentration, reduced and delayed abilities, and mood changes.

Long-term lack of sleep is associated with a higher risk of certain diseases and conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, mental ill health, and early death.

Difficulty falling asleep is often a consequence of stress and problems built up after a day. Some people may find it helpful to see a psychotherapist. Make an appointment today via the halodoctor.pl portal.

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Why can’t we fall asleep?

Remember that a few sleepless nights are not a problem yet. However, it is worth paying attention to problems with falling asleep, which last more than a few weeks. This is already a clear signal that this situation may have an impact on our health.

For better sleep, it is worth drinking Pukka Night Time – tea to help you fall asleep with linden flower and valerian root in the composition.

Quickly falling asleep is not a guarantee that we will sleep. In order to get enough sleep, it is necessary to rest for about 7 hours during the night. Our sleep requirement, however, depends on age. The younger we are, the more sleep we need. Our need for sleep also depends on our genes.

In order to support good sleep, it is worth using appropriate supplementation. We recommend, for example, 1 mg melatonin tablets, which support the body with sleep disorders and difficulties falling asleep. You can also buy other sleep preparations at Medonet Market – see the offer. Also try out 6,6% premium CBD oil, which not only helps you fall asleep easier, but also combats oxidative stress and pain.

Ways to fall asleep quickly

When looking for an answer to the question of how to fall asleep quickly, the most common idea comes to us to reach for sleeping pills. Before we do that, however, it is worth trying other methods. To fall asleep quickly:

1. take care not to spend the last moments before falling asleep with your laptop and phone. It’s good to put them aside an hour before bedtime,
2. keep the times of waking up and falling asleep constant, regardless of the day of the week,
3. take care of evening rituals,
4. follow your biological cycle,
5. take care of appropriate bedding and pillowcases, it is best to choose light and cotton ones,
6. avoid taking naps during the day,
7. oxygenate – provide the right amount of movement before bedtime, air the bedrooms,
8. focus on good things and positive thoughts – the more nervous you are, the harder it is to fall asleep
9. use herbs and herbal teas that aid sleep, such as Bright Mood Bio Yogi Tea.

The methods described above should be supported with natural ingredients that support falling asleep and restful sleep. Adequate sleep during the day will contribute to increasing energy and efficiency during the day.

A not too hot, short bath with calming oils will also help us fall asleep. We will feel warm, and our body temperature will gradually and relaxingly drop, and we will slowly fall into deep sleep. You can also fall asleep when the light is turned off, or at least it is dimmed. Reach for the Neno Titto rabbit-shaped bedside lamp for children, which can emit different colors of light and thus relax and help you fall asleep.

Problems with falling asleep are not only tiring, but can also be dangerous to our health. When, despite trying, home remedies do not work, it is necessary to go to a specialist. Today, there is no problem with access to specialist sleep disorder clinics, where we will learn the most effective strategies for falling asleep and obtain professional help.

It is worth reaching for green tea that has calming properties, such as relaxing green tea with lemon balm and verbena, which you can buy at Medonet Market. We also recommend a mixture of sedative herbs, which soothes and supports falling asleep.

How to fall asleep quickly – military method

The military method is a technique that focuses on muscle relaxation, breathing, and mental visualization. Here’s how to fall asleep quickly with the military method:

1. Lie down on the bed, slowly relaxing your body muscles,
2. starting with the face, contract your muscles and then let them relax naturally. Start taking deep, calming breaths
3. repeat this process until your whole body feels completely at ease,
4. try not to think about anything. If you cannot do this, consider, for example, a canoe trip on a calm lake.
5. if the above examples do not work, mentally repeat “don’t think, don’t think, don’t think” for at least 10 seconds and try again.

Also read: Breathing exercises – indications, benefits, techniques. How to start breathing exercises?

How to fall asleep quickly – method 4-7-8

The 4-7-8 method is based on pranayama, a traditional yoga technique. This method can help ease your anxiety and put you in a state of calm. In 4-7-8, you focus on counting to distract you from feeling anxious. Here’s how to fall asleep faster with the 4-7-8 method:

1. while lying in bed, let the tongue relax behind the front teeth, resting on the palate,
2. exhale slowly through your mouth as your lungs empty completely 
3. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and then breathe out for 8 seconds.
4. Repeat this process at least four times. 

See: Can the gothic palate be treated?

How to fall asleep quickly – limit technologies before bedtime

With the dominance of modern technologies, surfing the Internet at bedtime is present in many of us. Looking at the screen before going to bed can negatively affect your sleep quality. Many devices emit blue light that simulates sunlight – and while it’s helpful before your morning coffee, it can do more harm than good when you’re trying to sleep.

If you are unable to part with your appliances completely an hour before bedtime, consider using them properly instead. Try listening to music, a calming podcast or audiobook for screenless entertainment as you get ready for bed.

See: How can I protect myself from the blue light of screens and displays?

How to fall asleep quickly – autogenic training

Autogenic training is a relaxation method developed by Johannes Heinrich Schultz, a German psychiatrist. Based on the principles of hypnosis, Autogenic Training uses a series of statements to produce a calming effect on your nervous system. Here’s how to fall asleep quickly with autogenous training methods:

1. lie down and focus on your breathing, saying to yourself, “I am completely at ease”,
2. focus on your arms and repeat to yourself, “My arms are very heavy” followed by “I am completely calm” at least six times.
3. focus on your legs and repeat to yourself, “My legs are very heavy” followed by “I am completely calm” at least six times.
4. Move around the different parts of the body, such as the abdomen, forehead, and heart, repeating the above phrases at least six times.
5. When you feel relaxed, start shifting your attention to your whole body, where you should feel relaxed.
6. Repeat the above steps until you are ready, at which point you can open your eyes (if you haven’t fallen asleep yet) and enjoy a calm state.