How to fall asleep Fast when you can't

 

fall asleep Fast

How to fall asleep Fast when you can't

Healthy sleep means high brain activity, physical vitality of the body, efficiency throughout the day, the opportunity to enjoy life and be productive. And in order to sleep well, you need to know how to fall asleep quickly.

The problem that every person has periodically is the inability to fall asleep quickly. Even when you go to bed early, you can still lie in bed for 3-4 hours and count sheep, but sleep never comes.

The rate at which a person falls asleep depends on many factors. Experts from the field of neurology talked about what affects sleep and how to fall asleep quickly.

Sleep physiology: why is it difficult to fall asleep?

Sleep is dependent on a specific hormone, melatonin. This hormone is produced in the pineal gland of the brain and is responsible for the body's compliance with circadian rhythms. It is he who lets us know when it's time to sleep, when to wake up, and when to eat. Moreover, melatonin also affects the level of other hormones, is responsible for growth, cell renewal, youthfulness, fresh appearance, and regulates blood pressure and body temperature.

Melatonin doesn’t create sleep by itself, but it does let the brain know that it’s time to sleep. The fact is that the greatest production of melatonin occurs in the evening hours (approximately from 22:00 to 23:00). That is why it is often recommended to go to bed just at this time.

Melatonin allows a person to quickly calm down, relax, and is responsible for the speed of falling asleep.

But this hormone is capricious. Many factors influence its quantity. And the less melatonin in the body in the evening, the more difficult it will be to fall asleep - so you can lie awake all night.

So, what decreases melatonin production:

  • caffeinated drinks;
  • smoking;
  • stress;
  • emotional stress before bedtime (conversations, films, games);
  • physical activity in the evening;
  • hearty and late dinner;
  • the presence of artificial light in the evening;
  • spending time with a tablet, computer, phone and TV in the evening;
  • lack of natural light during the day;
  • light sources at night;
  • shift work.

All of these factors lead to reduced production of melatonin, which prevents rapid sleep.

Thus, if you need to know how to fall asleep quickly, then you need to understand what is preventing it.

Based on the reasons that disrupt the normal production of the sleep hormone, you can understand how to fall asleep quickly in 5 minutes. There are three main ways to do this. Better to use them all at the same time.

Method number 1: pitch darkness

Melatonin is produced in greatest quantity when light does not irritate the optic nerve, that is, in the dark. If you sleep in a room with a night light or a lantern is shining through the window, perhaps a weak streak of light is breaking through from under the door, or maybe there is just a TV with a bright bulb in front of you, then this will already be enough for the light to irritate the eye through the eyelids the nerve and thereby reduced the production of melatonin.

The darker the room, the faster a person falls asleep, better and more soundly asleep. If it is not possible to close the window tightly or turn off even weak light sources, then use a sleep mask.

How to spend the evening before bed?

It is also important how your evening goes. The problem of our time is that we live with gadgets in our hands. The screens of TVs, desktops and mobile devices emit synthetic blue light. This radiation disrupts circadian rhythms, as in natural light such bright blue light only occurs during daytime.

But we look at gadgets even at night, lying in bed. The abundance of blue light knocks the body off its internal biological clock and causes sleep disturbances and insomnia.

Therefore, it is recommended after 20: 00-21: 00 to minimize work with electronic devices. And you certainly shouldn't look at the gadget after 22:00 - this will only lead to the inability to fall asleep quickly. Better to read a book, listen to classical music, spend time with your family.

If there is a need to work late at the computer, there is a special free program that adjusts the color temperature of the computer screen depending on the location of the device - that is, it adjusts the color illumination of the screen to the natural light of the area where you are, and removes the blue spectrum of light after sunset.

However, it is best to dim the lights in the house in the evening, limit activity, and not work with gadgets.

Method number 2: dinner with magnesium and tryptophan

Dinner is of great importance for how to fall asleep quickly without sleeping pills.

If you go to bed hungry, sleep will be restless, and hunger will wake you up. If you go to bed too full, your stomach will work at full capacity, which reduces the production of melatonin.

Therefore, you need to have dinner 2-3 hours before bedtime. You can easily have a snack half an hour before bedtime.

What you eat is also important.

Scientists have shown that eating foods rich in tryptophan and magnesium is most conducive to rapid falling asleep and sound sleep.

The amino acid tryptophan is converted to serotonin. And serotonin not only improves mood, but also stimulates the production of melatonin and relaxes. Magnesium strengthens the nervous system, reduces stress, soothes and allows you to fall asleep faster.

It is advisable that the dinner is not too dense and contains foods with these substances.

Foods containing tryptophan:

  • milk and lactic acid products;
  • hard and processed cheese;
  • any fish;
  • white meat;
  • nuts and legumes;
  • fish caviar (red and black).

Magnesium-rich foods:

  • any greens (most of all in parsley);
  • spinach;
  • beet;
  • seafood;
  • nuts: peanuts, hazelnuts, almonds.

Shortly before bed, if you feel hungry, you can drink a mug of warm milk or yogurt, eat some cheese.

Method number 3: music for sleep

Sleep music is binaural music that is created to directly affect the brain. It cannot be perceived with only one ears - it is reflected in the brain.

The peculiarity of binaural sleep music is that it sounds in the Delta and Theta ranges. It is on these waves that the brain works in a state of lucid dreams, half asleep and complete relaxation.

So listening to sleep music will quickly tune your brain to sleep. You need to listen for at least 7 minutes, best of all - 15-30.

Thus, in order to fall asleep quickly, you need to:

Go to bed before 23:00.

Spend the evening calmly, even taking a shower is better in advance.

Have dinner 2-3 hours before bedtime.

Eliminate blue light from gadget screens.

Avoid stress, emotional stress and physical activity.

Fall asleep in pitch darkness.

If you need to fall asleep quickly, but there is no opportunity or time to change your lifestyle, then only according to the doctor's prescription you can resort to sleeping pills and drugs for insomnia .

If you adhere to all these conditions, then your sleep will overtake you quickly and will be sound throughout the night.