6 Ways to Fall Asleep Naturally Backed by Science
The importance of having a good night’s sleep each day can never be overstated. Research has it that sleep deprivation is a primary cause of low productivity, stress, depression, mood problems, and a wide range of health concerns. But falling asleep naturally is not the easiest thing to do for many people. It is not unusual to find yourself staring at the ceiling for hours in your bedroom, until you decide to wake up and binge watch Netflix. It can get quite frustrating, not forgetting how difficult the next day would be for you. While sleep-inducing medications are available, they are more or less temporary solutions to the problem.
1. Make Your Sleeping Environment Comfortable
Nothing affects your sleep more than comfort. Your bed and your bedroom is that place when you retire at the end of the day, shut down, and allow your systems to reboot. But if your sleeping environment is not comfortable enough, falling asleep can be an impossible nightmare.
To avoid those bouts of insomnia, you’ll want to ensure that your bedroom is cool enough, free from noise, and without lights that would distract you from falling asleep. It also doesn’t take much research to prove the importance of a comfortable mattress, pillow, and beddings. And when it comes to mattress comfort, the mattress review of pros at https://allthestuff.com/air-mattresses/ say that nothing beats the feeling of sleeping on a good air mattress, it’s “like sleeping on a cloud”. With a good inflatable mattress, you can say goodbye to mornings of waking up with a stiff back. They are also easy to carry and store, making them ideal for camping as well as for use in rooms with limited space. In a calm, cool, and comfortable sleeping environment, it’s easier to fall asleep naturally.
2. Regular Moderate Exercise
Scientific studies have also proven regular exercise to be good for promoting sleep quality. This is in part because moderate exercise promotes the release of serotonin and melatonin in the body, hormones that make you feel happier, relaxed, and calm enough to sleep. However, it is important to be watchful of the times of the day you exercise, since intense workouts before going to bed have been shown to disrupt sleep due to the higher levels of adrenaline in the body soon after exercise.
3. Minimize Your Naps
Whole Daytime power naps are an important source of that renewed energy to get us through the day, they can also disrupt one’s sleep pattern if overdone. This is especially the case for close-to-evening naps or those that go beyond 2 hours. If a nap won’t prevent you from falling asleep, it can disrupt what is known as the circadian rhythm, which is responsible for controlling sleep and wake cycles. This means that to maintain a healthy sleep cycle, it pays to keep your naps short or avoid them altogether if you can.
4. Maintain A Consistent Sleep Pattern
Perhaps because we live in a busy, demanding world, most people find it difficult to sleep and wake up at the same time every day. To keep it plain and simple, maintaining a regular sleeping pattern is recommended if at all you want to achieve the maximum benefits of sleep. As mentioned above, irregular sleep behavior affects your circadian rhythm, which in turn leads to poor sleep quality. From the chaos it comes with, it can also affect your ability to fall asleep naturally. This makes it important to try and restore balance and regularity in the times you sleep and wake up. The adjustment may feel a bit difficult but after the first few days, you will wonder why you’ve been depriving yourself of the amazing benefits of a consistent sleep pattern.
5. Meditation and Mindfulness
Science has also documented that meditation and mindfulness as effective ways to reduce stress and anxiety, which could, in turn, promote sleep quality. These work to better your health in various ways, especially when combined with exercises such as yoga and breathing exercises.
6. Sex and Romance
Unbeknownst to many, sex and romance can be a great way to promote healthy sleep, especially when made to orgasm. This is because acts like intercourse, hugging, kissing, and cuddling help release oxytocin and other feel-good chemicals like serotonin in the body, which counter the effects of the stress hormone, cortisol. For some men, a good dose of sex even works better than sleeping pills!
Your sleep quality and quantity is a good determinant of your overall health and well being. If you’re often struggling to fall asleep, however, even your productivity could be negatively affected. Fortunately, the above few tips can help you slumber like a baby as soon as you get under the sheets… or even on the couch once in a while!