15 Simple and Natural Way to Fall asleep Fast

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Sleeping time is an important thing in our life to refresh our mind and body after tired doing daily activity. For you that have a problem with sleeping maybe need some sleeping tips, how to sleep better, to get a good quality sleeping time.

How to sleep better

Before knowing more about good sleep, here are the definitions and facts about sleep.

What is Sleep?

According to the definition of experts, sleep is defined as a subconscious state where a person can still be awakened by the provision of sensory stimuli or other stimuli.

If it can’t be awakened it means the person is unconscious or has died (right isn’t it?)

Sleep is a natural activity. The sleep/wake cycle of a person follows the circadian rhythm (for a day) which can be interpreted as a sleep cycle following body biorhythms.

This body’s biorhythms are regulated by the pineal gland that is deep in the brain.

The pineal gland plays a major role in regulating body biorhythms because it is a major producer of adrenaline, serotonin, and melatonin neurotransmitters which are closely related to our sleep/wake cycle.

In the morning the pineal gland will produce adrenaline so that someone is stimulated.

In the afternoon, when stamina decreases, adrenaline decreases. Instead, the pineal gland will increase serotonin in the afternoon.

Whereas at night, the neurotransmitter melatonin begins to play a role. Melatonin molecules are identical in shape to serotonin. Both are formed from the amino acid tryptophan.

The main function of melatonin or what is called sleep hormone is to make someone sleep soundly.

So that’s the process: morning adrenaline, afternoon serotonin, night melatonin.

Sleep Disorders

For some people sleeping soundly is a gift and enjoyment, but for some others, it may be that this is only a desire that cannot be realized (illusion).

According to a survey conducted at the Institute of Technology by the Institute for Optimum Nutrition, UK, in 2004, concluded that of the 37 thousand respondents surveyed there were 37% who had difficulty sleeping, while 63% needed more sleep.

In the UK there are around 2.5 million to 5 million adults experiencing insomnia. Symptoms can be difficult to start sleeping, wake up in the middle of the night or wake up too early and can not sleep anymore.

Have an asleep difficulty at night (insomnia) is a big problem especially for you that must work in the morning. The bad impact you will feel so sleepy and your brain can not work properly. Besides that, lack of sleep has negative effects on your body, mood, and biological function.

The following are things that can cause a person sleeplessness.

List of Causes of Sleep Disorders

  • Sleep disturbances can be caused by the excess hormone cortisol (stress hormone) which can be triggered by the following: Changes in daily routines (lifestyle changes) that can interfere with body biorhythms, excessive stress, unhealthy diets.
  • Excessive caffeine consumption.
  • Disorders of the insulin hormone.
  • Increasing age which causes a decrease in serotonin and melatonin production.
  • Menopause in women

Pineal or your “internal alarm” can adjust to meet these new demands (lifestyle changes) so that it will keep the functions in the short term. But a severe, ongoing disorder can disrupt adrenaline-serotonin-melatonin production so that it can cause chronic insomnia which can cause damage to brain organs, body metabolism, and even depression.

How to Sleep Better and How to Fall Asleep Fast

Conversely, if you get enough sleep, the process of assimilation of food substances, cell regeneration, healing, and self-rejuvenation, also detoxification will be fulfilled. Sleep quality is also important to improve a person’s mental condition.

So, let’s check several simple ways that will help you to fall asleep easily :

1. Adjust the room temperature

You will be hard to fall asleep if you are in the room that too warm or hot. So, it is better for you to lower the room temperature and cool. The sleeping tips for you, adjust it based on your preferences that will make you feel so comfortable and works best for you.

Besides that, you can also try to bath with warm water. This is because it will speed up your body’s temperature changes. When your body cools down, it will send a signal for your brain to sleep soon.

2. Make a daily sleeping schedule

If you have a daily sleeping schedule, it will make you fall asleep easier. It is because your body has a system to control the rhythm and the timing. Your body knows the time to alert during the day and the time to sleep at night.

So, it is better for you to have a waking up and going to bed at the same time every day. This daily routine will make you have the same schedule every day and don’t forget to sleep seven to nine hours each day.

3. Practice meditation and yoga

Relaxing the body before sleeping is really good sleeping tips for you. Feel so tired, stress and uncomfortable make you have difficulty to sleep. So, it is better for you to take at least 30 minutes before sleep to practice yoga or meditation.

This activity will help you to relax, calm the mind and body.  Through good breathing patterns you will also release the stress that accumulated in your mind and after that, you will asleep easily.

4. Avoid long naps during the day

Take a nap for a short time is good for your body and mind. But if you do a long nap during the day, it will give a bad impact and make you hard to sleep in the night. Some studies said that if you take a nap more than 2 hours, it will make you have a poor nighttime sleep quality.

If you want to do a nap, the sleeping tips are by doing it in a short time for about 30 minutes or less.

5. When and what you eat

Consuming a high carb food and eat it before bed affects your sleep. It will make you fall asleep faster but not a restful sleep. If you consume the high-fat meals, it will make you have a more in-depth and restful sleep.

For the sleeping tips, it is better for you to consume high fat and low carb food before sleep. If you decided to eat the high carb food, it is better for you to do it at least 4 hours before going to bed. It will give you enough time to digest it well.

6. Listen to a relaxing music

Listening to melodious music will help calm down your mind and improve the sleep disorder like insomnia. The study proves that music will be a part of meditation and make you have a deeper sleep.

If you don’t like listening to music before bed, at least you will block the noise around you to make asleep faster.

7. Make a comfortable atmosphere

Set your bedroom as comfortable as you want is also good sleeping tips. You can do it by having a comfortable mattress and suitable bedding. Choose a good material like cotton that feels soft and cool in the skin will make you fall asleep easily.

Besides that, give attention to your pillow too. If your pillow is not comfortable, it will make you get a stiff neck and cannot sleep soundly.

8. Turn off the electronic

Modern people always use electronic devices everyday moreover before sleep. It really gives a bad impact for you to have a good sleeping quality. Watching TV, using the mobile phone, social networking, playing a game will disturb your sleeping time.

So, it is better for you to turn it off and put it away to make you far from any destruction.  Practice this sleeping tip, and you will feel the different habit.

9. Limit the caffeine

If you are one of the people that like consuming a drink with caffeine substance, don’t do it before bed. Because caffeine in the beverages and also food like coffee, chocolate, and energy drinks will make you stay alert.

The good sleeping tips for you, it is better to consume the caffeine at least 7 hours before bedtime.

10. Remember things that make you happy

Remember and think about stressful things will make you have a big worry. So, you will do a good activity like remember something that makes you calm and happy.  Fill the mind with a happy thought will make you feel so relax and sleep easier.

11. Adjust the bedroom light

The light in your bedroom will give an impact on your sleeping time. Set the room into darker condition is the best way to make you sleep easier. Besides that, the darkness condition will boost your body to produces melatonin as an important hormone for sleep.

So, you will use the sleeping lamp and turn off the bright light while the bedtime to get a good sleeping quality.

12. Sports regularly (other than yoga) at least more than three hours before bedtime.

As long as it’s done at the right time, exercise can increase levels of endorphins in the brain which can give a relaxing effect.

13. Consume foods that can produce tryptophan (5-HTP), the former of serotonin which will produce melatonin.

The food that can produce tryptophan is tofu, nuts, seeds, oats, lettuce, cheese, and others.

14. Aromatherapy.

Some essential oils are useful for reducing stress and relaxing. Some of them are lavender, marjoram, chamomile, ylang-ylang and lemon balm. A few drops of essential oil in warm water to bathe before going to sleep will greatly help improve sleep quality more soundly.

15. Body Work / Massage

It is very good for flexing the muscles and nervous system while reducing muscle tension. You can choose reflexology, Shiatsu or Swedish massage.

16. Acupuncture

It is a safe enough way to improve sleep patterns and is favored by the elderly.

Green Juice Recipe (herbs) to Overcome Insomnia

The following is a vegetable juice recipe to help reduce or eliminate insomnia.

According to nutritionist Dr. Ra. Nainggolan MA, insomnia can be caused by nerve tenderness or due to the accumulation of acid levels in the body.

Here are the recipes :

Morning Juice :

*Ingredients*

Carrot 1 grass

Spinach ½ glass

Juice mixed of the vegetables or juice separately, then drink it.

Noon Juice :

*Ingredients*

Carrot 1 grass

Celery ½ glass

Juice mixed of the vegetables or juice separately, then drink it.

Evening Juice :

*Ingredients*

Carrot 1 grass

Beet 1/3 glass

Cucumber 1/3 glass

Juice mixed of the vegetables or juice separately, then drink it.

(Note 1 liter = 4 glasses)

(Recipe by Dr.N.W.Walker)

You can try all of the sleeping tips that suit on you to get a good sleeping quality. If you have a good sleeping time, your body and mind will work well to face the daily activity.

So, you will have better energy and a fresh mind the next day. Let’s change your sleeping habit and get the different quality of life.

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