Getting a quality night's sleep is something that everyone needs. However, when you can't sleep, it can be hugely debilitating to your lifestyle. If you're struggling to fall asleep naturally, you're not alone. In fact, according to the Centers for Disease Control and Prevention (CDC), 35.2% of Americans report sleeping on average for less than seven hours a night. Poor sleep can cause several problems, including fatigue, irritability, and difficulty concentrating.
However, there is no lack of research on the subject of sleep and how to fall asleep fast. There are many tips and tricks out there that can help you fall asleep naturally. From creating a sleep-friendly environment in your bedroom to utilizing the latest sleep technology backed by science, there are plenty of ways to get a good night's rest.
In this article, we'll look at some of the problems that poor sleep can cause and the reasons behind them. Then we'll look at some existing ways people try and combat the problem and introduce you to some of the science that suggests sound may be the answer. Finally, we'll introduce you to Pzizz as that scientific answer you've been waiting for. Let's get into it!
Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep. People with insomnia often can't sleep or wake up feeling unrefreshed. They may have difficulty concentrating during the day.
There are two types of insomnia: primary and secondary.
Primary insomnia is a sleep disorder not caused by another medical condition. It can be due to stress or other psychological factors. For instance, if you have a job that requires you to work odd hours, your natural sleep cycle may be disrupted. Other common causes of poor sleep include drinking caffeine late in the day, eating a large meal before bed, and using electronic devices in the hours leading up to bedtime. These activities can stimulate the brain and make it difficult to relax and fall asleep.
Secondary insomnia is a sleep disorder caused by another medical condition, such as depression, anxiety, or heart disease. For instance, sleep apnea is a condition that causes people to stop breathing for brief periods during sleep. This can lead to fragmented sleep and make it difficult to get a restful night's sleep. It can also be caused by medications, such as antidepressants or beta-blockers. It would be best if you spoke with your doctor about the potential side effects of taking any medication.
When you can't sleep, it can harm many different areas of your life. For instance, fatigue through sleep deprivation can make it difficult to concentrate and be productive at work or school. Additionally, research has shown that poor sleep can lead to weight gain by affecting the hormones that regulate appetite.
Moreover, experts have linked sleep deprivation to several severe health problems, including heart disease, diabetes, and stroke. According to the Centers for Disease Control and Prevention (CDC), one in three adults reports that they usually get less than the recommended seven hours of sleep per night.
Lack of sleep can also take a toll on your mental health. It is one of the most common symptoms of depression, with the National Library of Medicine finding that the number of people with depression and insomnia could be as high as 75%. Meanwhile, the MSD Manual says that 40% of those who have insomnia also suffer from other mental illnesses.
Those with insomnia often look for an answer to their problem, wondering how to fall asleep fast and not keep waking up. However, making simple lifestyle changes can help. Here are ten tips that can help you get a good night's sleep and avoid sleep deprivation:
Establish a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This will help regulate your body's natural sleep-wake cycle. Having a regular sleep schedule will make it easier to fall asleep and stay asleep.
Create a relaxing bedtime routine: Doing the same thing each night before bed will signal your body that it's time to wind down and prepare for sleep. This can include taking a bath, reading a book, or writing in a journal.
Avoid caffeine and alcohol: Caffeine is a stimulant that can make it difficult to fall asleep naturally. Alcohol, on the other hand, may make you sleepy at first, but it can disrupt your sleep later in the night. It's best to avoid both caffeine and alcohol in the hours leading up to bedtime.
Get regular exercise: Exercise can improve your sleep by helping to reduce stress and anxiety. However, it's important to avoid exercising in the hours immediately before bedtime, as this can make it more difficult to fall asleep. Instead, if you're having trouble falling asleep, getting out of bed and doing something relaxing can help. Reading, writing, or stretching are all good options.
Limit exposure to blue light: Blue light comes from screens (phones, laptops, tablets, etc.), and it can suppress the production of melatonin, the hormone that makes you sleepy. Avoid using screens in the hours leading up to bedtime; if you must use them, use dimmed settings or blue-light filtering glasses.
Limit naps: While naps can help restore energy levels, they can make it more difficult to fall asleep at night. If you're struggling to sleep, limit naps to 20 minutes or less during the day.
Don't go to bed hungry or full: Having a light snack before bedtime can help you sleep, but going to bed too full or too hungry can make it difficult to fall asleep. It would be best if you avoid eating large meals in the hours leading up to bedtime.
Keep a sleep diary: Tracking your sleep patterns can help identify potential obstacles to a good night's sleep. A sleep diary can also help your doctor diagnose any sleep disorders you may have.
Try relaxation techniques: Deep breathing is a relaxation technique that can help to reduce stress and anxiety. You can use it to fall asleep naturally by promoting a sense of calmness. Along the same line of thought, visualization is a technique that involves creating mental images of calming or relaxing scenes. This can help to reduce stress and anxiety. If these techniques fail, consider progressive muscle relaxation (PMR). This technique involves tensing and relaxing different muscle groups in the body, helping to reduce stress and promote sleep.
Create a comfortable sleep environment: Make sure your bedroom is dark, relaxing, and cool. This will help promote a restful sleep environment. If you can't sleep or are struggling to fall asleep naturally, introducing sounds into your sleep environment can help. Read on to find out more!
If you're wondering how to fall asleep fast, these tips can help, and we have many more. However, if your insomnia persists, you must see your doctor. They can help you identify the cause of your sleep disorder and recommend treatments that can help you get the rest you need.
Let's take a look at some of those treatments.
There are several treatments available for insomnia and sleep deprivation. Some people may benefit from making changes to their lifestyle, such as avoiding caffeine in the evening or sticking to a regular sleep schedule. Others may need medication to help them fall asleep and stay asleep. The most common type of sleep medication is called a hypnotic. Some common hypnotics include Ambien, Lunesta, and Sonata.
In addition to medication, other treatment options are available for those who can't sleep. These include cognitive behavioral therapy (CBT), which is a type of therapy that can help you change the thoughts and behaviors that contribute to insomnia. CBT can be an effective treatment for both primary and secondary insomnia.
Another treatment option is light therapy, which involves exposure to bright light during the day. This can help to reset your natural sleep cycle and make it easier to fall asleep at night and avoid sleep deprivation. Finally, there are many herbal supplements to treat insomnia. These include valerian root, chamomile, and lavender.
While these treatments have shown different levels of effectiveness, many people may be wary of using medication. Equally, undergoing CBT is a big step that brings its own levels of stress and worry. There is, however, another alternative: psychoacoustics.
Psychoacoustics is the study of how humans interpret and understand sound. This includes the physical mechanisms in our bodies that translate sound waves into neural signals and the psychological processes in our brains when we listen. The field of psychoacoustics is interdisciplinary and draws from psychology, acoustics, electronic engineering, physics, biology, physiology, and computer science.
Psychoacoustics has two main areas you need to know about—perception and cognition.
Perception is what we experience when we hear a sound. This includes the sound's loudness, pitch, timbre, and spatial location. Cognition is the process of understanding and interpreting sound. This includes identifying the source of the sound, making judgments about its meaning, and forming memories of the experience.
Taking the theories and science behind psychoacoustics, psychoacoustic therapy is a new treatment for insomnia that uses sound to help you fall asleep and stay asleep. The therapy involves listening to tones that experts specifically design to promote sleep. The theory is that the brain will unconsciously process the tones and use them to encourage sleep, answering the problem of how to fall asleep fast.
Much has been written on psychoacoustics and using sound to improve sleep quality. A quick review of the literature shows a growing body of evidence to support the use of psychoacoustics for insomnia.
One of the most accessible pieces of work on psychoacoustics comes from Dr. Seth Horowitz, an assistant research professor in neuroscience and psychology at Brown University. In 2013, Horowitz published his book, The Universal Sense: How Hearing Shapes the Mind. In the book, Horowitz explains why we hear what we hear and how we've learned to shape sound: into music, commercial jingles, automobile horns, and modern inventions such as cochlear implants, ultrasound scans, and mosquito ringtones.
In more general terms, the benefits of music for sleep are well known. While common wisdom tells us that children respond well to lullabies and soothing sounds, this is also true of adults. Numerous studies have shown that music can help to reduce anxiety, lower blood pressure, and slow heart rate. Experts have also found that music can improve sleep quality, increase sleep efficiency, and reduce the time it takes to fall asleep.
For example, one piece of research from Taiwan showed that individuals who listened to 45 minutes of music before going to sleep reported a higher quality of sleep on the first night. Even more encouraging is that this advantage builds over time, with participants reporting better sleep due to listening to music during their nightly routine.
Equally, a study published in the Journal of Community Health Nursing showed that using music to aid sleep allowed the participants to fall asleep quicker. It also decreased the number of awakenings during the night. The study was conducted with 52 women over 70 that met the inclusion and exclusion criteria of the International Classification of Sleep Disorders (1990) and the Diagnostic and Statistical Manual of Mental Disorders (1994).
Finally, and most recently, the Nature and Science of Sleep journal said in 2021 that acoustic stimulation has the potential to affect sleep in a variety of ways. Importantly, this may result in desired sleep changes. As such, acoustic therapy has a lot of promise for therapeutic applications and, more precisely, side-effect-free sleep parameter adjustment.
Pzizz is a psychoacoustic therapy app that uses sound to help you sleep. Since its launch, our iOS and Android apps have helped millions of individuals get the best sleep of their lives. Our app's unique system plays a sleep-optimized mix of music, voiceover, and sound effects. This changes every night to calm your thoughts, put you to sleep, keep you asleep, and wake you up rejuvenated.
Pzizz differs from other sleep deprivation apps as we use psychoacoustic principles to deliver clinically validated results. We have based what we do on years of research into how the brain responds to sound and how we can use that to influence sleep.
With Pzizz, all you have to do is push a button and listen – no need for changes in behavior, sleep diaries, or limiting your activities. Using the app, you can create a completely personalized listening experience by changing the amount of time spent sleeping, volumes, 3D effect, and narrator. Integration with Apple Health is also available, allowing you to add sleep and concentration data to your dashboard.
If you're struggling with insomnia, there are many things you can try to help you fall asleep naturally. From relaxation techniques to lifestyle changes, several options are available. However, if you're looking for an effective and natural way to fall asleep, look no further than Pzizz. Our app uses clinically validated techniques to help you get the best sleep of your life.
What is the number one way to fall asleep naturally?
The best way to fall asleep naturally is to establish a regular sleep schedule and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Creating a pre-sleep routine can also help you fall asleep naturally by promoting relaxation.
What are some of the most common treatments for insomnia?
The most common treatment for insomnia is medication, which can be effective in helping you fall asleep and stay asleep. However, many people are wary of using medication due to the potential side effects. Other treatment options include cognitive behavioral therapy, light therapy, and herbal supplements.
What is the evidence for using psychoacoustics for sleep?
There is a growing body of evidence to support the use of psychoacoustics for insomnia. Numerous studies have shown that music can help to reduce anxiety, lower blood pressure, and slow heart rate. Experts have also found that music can improve sleep quality, increase sleep efficiency, and reduce the time it takes to fall asleep.