We often come across people who ask ‘How can I fall asleep fast? Any tips on how can I get a good night’s sleep?’ Rather than reaching out for the pills, look at your lifestyle.
Are you doing any exercise? What are you eating?
We’ll examine what a digital curfew means and how it can help, and how you shouldn’t rely on your smartphone for help.
We’ll take a look about the light in your room and what you should do for a good sleep.
Shorter and shorter nights, insomnia, nocturnal awakenings… Not getting enough sleep will eventually become a health problem.
The latest scientific knowledge offers new help.
Table of Contents
- 1 Focus on duration for better sleep
- 2 Hide all the lights in your room to fall asleep fast and get a good night’s sleep
- 3 Take a warm bath to fall asleep fast
- 4 Do not rely on the “night mode” of your smartphone
- 5 How to fall asleep fast? Tips to get a good night’s sleep in bed: good sheets for quality sleep
- 6 Fall asleep more easily with a digital curfew
- 7 How to fall asleep fast? Tips to get a good night’s sleep without doing too much: do not obsessively analyze your sleep
- 8 Take care of your diet for a better sleep
- 9 How to fall asleep fast? Tips to get a good night’s sleep: Conclusion
Focus on duration for better sleep
According to several studies, the quality of sleep improves considerably when you play sports.
So, how do we do it? Schedule 2 to 3 sessions per week, and be patient!
You will notice an improvement after about 8 weeks. If you don’t like sports, schedule 30-minute brisk walking sessions.
The important thing is consistency. You’ll find that you are now falling asleep faster.
Hide all the lights in your room to fall asleep fast and get a good night’s sleep
Any type of bright light interferes with the production of melatonin, the sleep hormone.
And today, any device (heater, TV box, some smartphone chargers, fan, airco, air purifier, etc.) is equipped with it.
For example, according to several studies, almost 50% of people who sleep near a computer in standby mode suffer from sleep problems.
How? Keep all appliances away from your bed and bedroom.
And if that’s not possible, hide or cover the light points, even the small diodes.
Take a warm bath to fall asleep fast
People who take a warm bath before going to bed fall asleep more quickly.
How to go about it practically? Take a hot bath 1.5 hours before going to bed.
Not later, because it is not the effect of the hot water that helps you fall asleep, but the drop in body temperature, which occurs as a reaction to getting out of the bath.
Every night, our body temperature must drop to release melatonin, the hormone that triggers sleep.
Tip: Putting on a cooling cap just before bed can help you fall asleep better and faster. Soaking a washcloth in cool water and putting it on the forehead can also do the trick!
Do not rely on the “night mode” of your smartphone
To try to counteract the harm of blue light on sleep, several smartphone manufacturers have developed a filter, called night mode.
It is a visual effect that changes the colors emitted by the screen to warmer tones once the sun is down.
However, it would be better not to rely on it, according to two scientific studies.
The researchers compared the sleep of three types of individuals: those using their phone’s “night mode,” those tapping on their smartphone without it, and those who did not use their phone before bed.
Their sleep was analyzed by wearing a device on their wrists.
It was concluded that it did not matter whether or not the night mode of one’s smartphone was used before going to sleep. It had no impact on the total duration of sleep, its quality, the time it takes to fall asleep, or nighttime awakenings.
Studies have shown that people who slept about 7 hours without using a smartphone before bed experienced better sleep quality than those who did, in whatever mode.
In addition to the harmful effects of blue light, studies suggest that the psychological involvement that results from the night use of the smartphone (sending text messages, scrolling, …) would also be bad for sleep.
In short, it would be better to put aside your phone before going to bed than to rely on the night mode of your smartphone to sleep well.
How to fall asleep fast? Tips to get a good night’s sleep in bed: good sheets for quality sleep
According to several studies, around 75% of the people studied had a better quality of sleep in clean sheets.
Why does this happen? Bed linen absorbs body secretions and retains dead skin cells, which are highly prized by dust mites, sleep disturbers.
Change your bed sheets once a week. The choice of your bedding is also important.
It is recommended to change your bedding every ten years because of the wear and tear of the mattress and box spring.
The choice of pillow is also essential.
It supports the cervical vertebrae and distributes the weight of the head to ensure the relaxation of the muscles and the spine while promoting blood circulation.
Apart from good bed linen, a good bed is of course also a must. Even if it’s only for a night, your guests deserve a good night’s sleep as well.
As their host, make sure you know what are the best portable beds for adults.
Fall asleep more easily with a digital curfew
It is proven that the blue light produced by computer screens, tablets or phones hinders the production of melatonin, the sleep hormone.
Exposure to screens between 9:00 and 11:00 p.m. results in shorter nights and poor sleep quality.
How to do this in practice? We advice a digital curfew at least one hour, perhaps two, before going to bed (avoid writing emails and switch off).
To ensure that our electronic companions don’t wake us up during the night, we put our phone on airplane mode.
Don’t forget to slow down on the series! So, if Netflix is your go-to for evenings and nights, be careful!
According to several studies, binge watching is associated with poor sleep quality, fatigue and insomnia symptoms.
The stimulation provided impairs the ability to fall asleep.
The ideal is to limit yourself to a maximum of two episodes.
Related: You may also be interested to learn these Mind-blowing facts about sleep you need to know
How to fall asleep fast? Tips to get a good night’s sleep without doing too much: do not obsessively analyze your sleep
Sleep trackers don’t only have advantages.
While these devices and apps provide sleep analysis, they can also trigger a new disorder called orthosomnia.
In 2017, researchers coined this term orthosomnia ‘the obsession with perfect sleep’.
Forget the analysis and let yourself go. You’ll fall asleep fast and get a good night’s sleep.
Take care of your diet for a better sleep
To fall asleep, certain foods work wonders: those rich in fiber, for example.
Fiber helps you fall asleep fast and gives you a good night’s sleep . Choose lentils, brown rice, peas, whole grains and, of course, fruits and vegetables.
Vitamin D is also important for a good night’s sleep. So fill up on fish like sardines, salmon or mackerel, or offal, egg yolks, raw butter and cheese.
Watch your alcohol consumption! In low doses, rather like a sleeping pill, it promotes drowsiness and eventual sleep.
But if the dose is higher, it disrupts REM sleep.
Your sleep will probably be of less quality and a restless night is no good to anyone.
This harmful effect can be observed both in a regular and the occasional drinker.
How to fall asleep fast? Tips to get a good night’s sleep: Conclusion
We are asleep for a third of our lives. However, the length of our nights is regularly shortening.
It is time for this to change, because disturbed sleep impacts health and can lead to cardiovascular disease, diabetes, anxiety and depression.
We hope that the above tried and tested methods will, with a little goodwill, go a long way into giving you the rest you deserve.
You need to fall asleep fast and these tips will get you a good night’s sleep