Having Trouble getting to Sleep? 5 Ways to get to sleep faster

When you’ve been tossing and turning for hours, trying to get to sleep might start to feel like torture. The feeling might make you feel angry long enough, and soon you’ll fall into depression. Always thinking that the next day is going to be the worst. You’ll then mourn what could have been a bright-eyed, well-rested you.

It only takes between 10-20 minutes to fall asleep according to the National Sleep Foundation. This period is known as “sleep latency”, and there can be a lot of factors that can stretch that period. Stress can be one cause, and sometimes even over napping during the day. Whatever the cause, there are a lot of ways you can save some quality shut-eye. It all boils down to knowing the culprits and how you can combat them.

Here are 5 sleep hacks you can use to help you faster and better:

Keep Your Phone Away

Keep it away, turn it off, or simply put it down. There’s been a growing body of evidence suggesting that using phones during bedtime can wreak havoc on your circadian rhythms. This is because smartphones give off blue light, which has been shown to cut off the production of melatonin. Melatonin is the very hormone that makes us sleepy. The same can be said for your laptop, TV, and even Kindle device. Hence, make sure to stay clear of these things an hour before climbing into bed.

Keep your Feet Outside the Covers

The body has its own way of cooling down as you prep yourself to fall asleep. To make the process faster, you can drink something warm or take a hot shower to get your body to a lower internal temperature. Once you have subjected your body to a lower temperature, the cooling down process is what’s making us feel so relaxed when we hit off the bed.

One way to speed things up is by simply keeping your feet outside the covers. This exposes your feet in the cold air and eventually helps your body heat to dissipate more quickly. It’s truly a super simple sleep hack that you can do anytime whenever you’re having trouble hitting the sack.

Cut off Caffeine in the Late Afternoon

It sure is hard to cut off your favourite cup of Joe in the afternoon, but if you don’t want insomnia to bother you at night, giving it up will be worth it. Of course, there are a couple of factors that determine how long caffeine works in the body. These include your genes, gender, build, and certain medications you’re taking. However, caffeine has a half-life of four to six hours. That’s how long your body will process half of the caffeine you’ve consumed. Therefore, it’s best to put off coffee consumption way long before bedtime.

Cosy Up Your Bedroom

All of your five senses work together to transport you from a state of wakefulness to sleep. Of course, sight and sound are the top senses that play a huge role in helping you doze off to sleep. Hence, you want your bedroom to be dark and quiet.

However, you would also want your bedroom to smell nice. Rooms with nice scents can help create a soothing atmosphere that can lull you into a sleep state. A drop of lavender oil can drop your heart rate and blood pressure, both of which are clear signs of being relaxed. The smell of a lavender oil is likened to a mild sedative, which can help you sleep deeper and wake up feeling more refreshed in the morning.

Worry More before Bedtime

It seems unreasonable, but do you know that worrying a lot can actually help you clear your mind come bedtime? It’s called constructive worrying and it surprisingly helps you put away all your worries for the night when you’re ready to get your quality shut-eye. Take the time to catalogue all the things that you’re worried about during the day, so you will less likely have those nagging thoughts at night. It’s like writing your experiences and feelings in a journal, which helps in lifting you out of a depression. Therefore, to effectively shorten your sleep latency period, you need to have a clear head before anything else.

If you want to know more about how you can optimise your diet and achieve your fat loss goals fast, book a free BioSignature consultation with us today. We’ll check your BioSignature to effectively manage your body’s imbalances through a combination of effective diet, exercise, and targeted supplementation programme.