Have you ever seen a toddler knock out like a sack of potatoes after a long day?
If only things were that simple once you got older.
Now, we’re swamped with the responsibilities and stresses of being an adult.
But, it gets worse — we’re not getting enough sleep. And our big overthinking adult brains are at the root of this epidemic.
The sad truth is one-third of all people suffer from insomnia, the inability to sleep.
Those who aren’t getting enough sleep are only hurting their physical and mental health.
If you’re one of the many people suffering from sleep deprivation, don’t panic just yet.
Relax, take a deep breathe, and let’s discuss some of the best ways to fall asleep faster and for longer.
1) Listen to Relaxing Music and Sounds
When you find yourself tossing and turning throughout a restless night — chances are your mind is wandering to some unpleasant places.
Listening to sedative sounds and music when you’re trying to fall asleep is a proven way to facilitate more quality sleep.
Here’s what tranquilizing music and sounds can do for you:
- You’ll be more likely to sleep deeper. A study by the Department of Chest Medicine found that participants who listened to soothing music while falling asleep experienced longer REM sleep than those who didn’t.
- It can treat your insomnia. As an insomniac’s body remains restless, listening to music with a tempo of 60 beats-per-minute will help “tune” your heart to its ideal 60 beats-per-minute range. This is also known as the “sleep zone.”
Here’s how you can fall asleep by soothing your ears:
- Pzizz yourself to sleep wonderland.Pzizz is a sleep-optimized app that combines soothing music, voiceovers, and sound effects that are designed to put you out like a light. They’ve mastered the science of sounds and sleep to relieve insomnia around the world.
Download Pzizz to fall asleep faster and sleep through the night.
- Choose the right music for relaxation. You might like your Hells Bells when you’re jamming out in the car, but when it’s time to sleep, it’s a no-go. The ideal sleep tunes are going to be at 60 beats-per-minute, have no lyrics, and express no strong emotions.
2) Put Down the Electronics
Many people decide to go on their electronics when they’re winding down after a long day. Despite being a popular way to relax at night, it’s causing harm to your sleep schedule.
Your phone, TV, and computer all emit blue light. It turns out that also, this blue light contributes to sleep deprivation.
In the days before electricity, the daylight was the main factor determining our internal sleeping clock.
Sunlight tells your body that it’s time to be awake and alert. Darkness promotes drowsiness and encourages your body to naturally develop melatonin — a sleep hormone
Basically, when you lay down at night looking at your phone, your body is getting the message to stay awake.
Follow these 2 tips to reduce your nightly blue light intake:
- Turn down the brightness. Although it’s best to get rid of looking at screens before bed altogether, sometimes it might be necessary to check your phone. Try turning your brightness to the lowest setting, and if your phone has it, use dark mode. This will at least reduce the blue light emitted.
- Try reading a book before bed. If you’re on your phone just to read and browse the internet to relax, it’d be a good idea to read a book instead. Research has shown that reading a book before bed can help reduce your stress by 68%.
3) Limit Your Caffeine
This one might sound like a no-brainer, yet it’s still such a neglected idea by busy adults.
We love drinking coffee to kick-start or to push through a day. Unfortunately, this isn’t without destructive side effects on our sleeping schedules.
90% of American adults use caffeine daily to help them stay awake, so it’s easy to fall victim to caffeine’s drawbacks.
It’d be best to refrain from using caffeine altogether, but we understand that’s not the easiest thing to do.
Here are some quick tips for you to prevent caffeine from disrupting your sleep:
- Don’t drink 6 hours before bed. The average lengths of caffeine’s effects usually last between 4-6 hours, so it’s best not to consume caffeine during this time.
- Drink a glass of water for every cup of coffee. You should always be staying hydrated. If you didn’t follow rule #1, then it’ll be a good idea to reduce the caffeinated effects with some H2O.
- Drink herbal tea. Some types of herbal tea have been proven for centuries to help promote sleepiness. Many of these special herbs are even used in sleep-enhancing supplements.
4) Get Cozy
Being comfortable before you fall asleep, as you already know, is one of the single most important things to getting a good night’s rest.
It’s simple; having bedding is going to impact your quality of sleep directly.
Every year, companies are introducing ground-breaking technologies and products that are specifically designed to improve our sleep.
Your whole sleep system is going to be a factor. Everything from a solid bed frame, to a mattress and pillow that fits your liking, to the materials of your sheets.
Your choice of sleeping systems will depend on your age, physical traits, and preferences.
Keep these things in mind when trying to get the most comfortable rest possible:
- Choose a mattress with the proper amount of firmness for you. Usually, heavier individuals will prefer firmness and support, while lighter people look for softer options. It’s essential to keep in mind that mattresses aren’t one-size-fits-all.
- The pillow quality matters. Necks are the most vulnerable section of your vertebrae. Orthopedic pillows offer more support to your neck than feather and memory foam.
- A weighted blanket could make a difference. Weighted blankets have become more popular over the years because of their soothing “hugging” effect.
- Consider high-quality fabrics for your sheets. Not only will your skin be in contact with your skin the whole night, but it’ll also be helping to regulate your body temperature.
5) Take Sleep-Promoting Supplements
Taking the right supplements are also some simple ways that you can enhance your sleep.
They work by encouraging your body to produce more sleep-helping hormones or be relieving your brain’s activity.
Let’s go over some of the best supplements you can take:
- Melatonin. Your body naturally produces this hormone to make you sleepy, but it’s also available in supplement form. You can take melatonin 30 minutes before bed for a nice deep sleep.
- Magnesium. Taking 200-400 mg of magnesium a day has been proven to encourage the activation of neurotransmitters that make you drowsy.
- Theanine. This is an amino acid that has been known to sedate and help with relaxation.
- 5-Hydroxytryptophan. 5-HTP promotes your body to make serotonin, a chemical linked to your body regulating sleep.
- Gamma-aminobutyric Acid. GABA is a chemical compound in the brain and a supplement that helps the central nervous system relax.
Getting the right amount of quality sleep is one of the most important factors that’ll affect our overall health.
It’s essential never to neglect or overlook the importance of your sleep. Not only will these easy 5 tips enhance your sleep, but they’ll keep your mind and body healthy too.
Download Pzizz tonight to fall asleep faster than ever before.