How To Fall Asleep Quickly: Top 7 Tips

Content

• Causes of insomnia.
• How to normalize night sleep and fall asleep quickly. Top 7 tips.

The prevalence of sleep disorders reaches 80-95%. Every year, a third to half of all people experience lack of sleep, this condition is a serious threat to health and significantly worsens the quality of life.

If a person sleeps poorly for a long time (sleep is interrupted, short, shallow), this may indicate insomnia. How to normalize sleep with insomnia? How to quickly fall asleep and wake up in the morning cheerful, full of energy?

Fall asleep rate: 15-20 minutes.

Awakening rate: easy, fast (assuming 7-9 hours of rest).

Insomnia: falling asleep lasts more than 30 minutes, sleep is superficial, frequent nocturnal awakenings, after which it is difficult to fall asleep and wake up in the morning.

Causes of insomnia

1. Nutrient deficiency:

• iron is the main participant in providing oxygen to the cells of the body. Iron deficiency leads to a decrease in the concentration of oxygen carriers (restless legs syndrome may appear, the quality of sleep worsens);
• B vitamins (B3, B5, B6, B9, B12) are involved in the metabolism of tryptophan, serotonin, melatonin and cortisol; *Tryptophan is a precursor of melatonin and serotonin. *Serotonin is a neurotransmitter involved in the regulation of sleep. *Melatonin is the main hormone that regulates the sleep-wake cycle. In addition, it regulates psycho-emotional and mental activity. With any disturbances in the system of regulation of melatonin, its secretion is sharply reduced, which leads to a change in the quantity and quality of night sleep. It is produced only in the dark, so it is important to observe sleep patterns and turn off gadgets at night. * Cortisol is a stress hormone, high levels cause you to wake up early and go to bed late. More details in paragraph 3.
• magnesium and calcium are involved in the synthesis of melatonin;
• tryptophan is involved in the formation of serotonin and melatonin;
• vitamin D3 promotes the synthesis of tryptophan. In vitamin D deficiency, the quality of sleep is worse than at the optimal level (60–80 ng/mL).

2. Nocturnal hypoglycemia (low blood glucose at night)

Deficiency of the adrenal hormone cortisol leads to a sharp drop in glucose levels at night. The adrenal glands produce adrenaline compensatory, which leads to a sharp awakening, which may be accompanied by sweating, heart palpitations.

3. Acute or chronic stress

An imbalance in the level of cortisol as a result of stress (increased in the evening and decreased in the morning) leads to sleep disturbance, accompanied by difficult falling asleep and waking up.

A significant decrease in cortisol levels at night provokes a sharp drop in blood sugar levels, due to jumps in adrenaline, night awakenings occur.

4. Hormonal imbalance:

• hyper- and hypothyroidism - increased or decreased function of the thyroid gland. Hyperthyroidism causes nocturnal tachycardia, overexcitation, promotes awakening. Hypothyroidism causes a surge of energy in the evening, shortening the duration of the deep sleep phase (sleep becomes intermittent, superficial);
• insulin resistance - appears in obese people;
• disturbances in the synthesis of neurotransmitters (dopamine, serotonin and norepinephrine). Stress and nutritional deficiencies can disrupt circadian rhythms, making it difficult for the nervous system to transition from alert to sleep, and vice versa;
• menopause. During this period, there is a decrease in estrogen levels. Sleep disturbance occurs in 25-54% of women during menopause. The brain becomes more sensitive to external stimuli.

5. An excess of stimulants and their use in the afternoon, after 16:00. Caffeine, spicy foods, food with flavor enhancers, alcohol, nicotine reduce the production of melatonin (sleep hormone, regulator of circadian rhythms) and excite the brain, affecting the quality of sleep. The same applies to the blue light of electronic devices. It is better to turn them off completely and put them aside 2-3 hours before bedtime.

6. Age. Over time, the function of the pineal gland, the gland that produces melatonin, is inhibited. In this part of the brain, the amount of calcium deposits increases, which leads to a decrease in melatonin synthesis and the development of disorders in the sleep-wake cycle.

How to normalize night sleep and fall asleep quickly. Top 7 Tips

1. Set up a daily routine

• Go to bed before 22:00-23:00.
• Try to wake up at the same time every day, between 6:00 and 7:00.
• A ritual that prepares the body for sleep will help you fall asleep faster. For example, take an Epsom salt (magnesium sulfate) bath, foot massage, hot water foot soak, and other relaxing treatments that you enjoy.
• Remove all electronic devices (including phones and computers) an hour before bedtime. Stay alone with yourself, apply techniques that help you relax and fall asleep quickly (we'll talk about them later).

How to fall asleep quickly without sleeping pills

• Occupy yourself with some monotonous, calm business - reading a paper book, picking up puzzles, knitting, drawing a picture by numbers, and more.
• Meditation and slow breathing, breathing exercises will help you calm down quickly.
• A soothing tea, such as fireweed peppermint, can help you feel sleepy. Top 7 Calming Herbs: Lavender; Melissa; valerian; mint; motherwort; rhodiola rosea; passionflower.
• Turn on the aroma lamp (water with lavender oil, for example). Top 9 Relaxing Aroma Oils: Lavender; mint; marjoram; orange; ylang-ylang; geranium; bergamot; incense; Melissa.
• Light massage of the body, feet.
• Do a slight stretch in your back muscles. Tension in this area is often accompanied by sleep disturbances due to irritation of receptors located along the spine. To relieve irritation, a short and light stretch will be enough to relax and fall asleep easily: exercises "Tilts", "Cat"; stretching the limbs in opposite directions (standing, you can lie down and perform lying down).
• Do a kayotsarg (meditation, relaxation practice). Practice allows you to perform the exercise lying down, sitting or standing. The body must remain motionless. Relaxing, focus alternately on each part of the body. Using self-hypnosis, try to relax as much as possible. Half an hour of such relaxation is equivalent to two hours of sleep.

2. Sleep hygiene

• The air temperature is 18-19 ºС. It is very important to ventilate the room before going to bed or leave the window open at night. When the brain lacks oxygen, the recovery process is worse, the information received during the day is processed more slowly, sleep disturbances and insomnia occur, and in the morning and afternoon a feeling of weakness and lethargy may appear.
• The pillow and mattress should not be too soft, orthopedic ones are recommended. The blanket should be moderately weighted (tightly fitting the body, it exerts a slight pressure and relaxes the nervous system, contributing to the production of the hormone melatonin, the regulator of the circadian rhythm).
• It is necessary to exclude irritants - sources of light, noise. In the presence of irritants, the synthesis of the main sleep hormone, melatonin, is disrupted. If it is not produced enough, a person feels overwhelmed, not rested, his sleep and wakefulness patterns are upset. You can create the necessary conditions with the help of blackout curtains or special sleep masks, earplugs. Requirements for a sleep mask: elasticity of the elastic band, convenience, lack of squeezing, secure fastening, opacity, softness, smoothness and hypoallergenicity. The material of the inside is cotton, bamboo or silk. Do not use electrical appliances at night, including keeping phones away from you. Under these conditions, after recovering, you will be able to fall asleep instantly and soundly.

3. Complete nutrition, normalization of the diet

• Nutrition should be balanced for all macro- and micronutrients necessary for the full functioning of all body systems. Such nutrition should be systemic.
• It is not recommended to eat 3-4 hours before bedtime.
• A light dinner is recommended (then the body directs the main flow of energy to recovery, and does not waste it on the digestion process). Option number 1. Salad of fresh young zucchini, herbs and olive oil. Option #2: Warm salad with roasted Brussels sprouts, herbs, olive oil, goat cheese and quinoa.

If there are signs of chronic adrenal fatigue - a tendency to gain weight and difficulty losing weight, high susceptibility to infectious diseases and frequent colds, decreased libido, dizziness, difficulty waking up and the need to drink stimulants (coffee, energy drinks) - it is recommended to add some slow carbohydrates to dinner to avoid hypoglycemia.

• Avoid stimulating caffeinated drinks 6-7 hours before bedtime. Top 7 stimulating caffeinated beverages: coffee; cocoa; black or strong tea; alcohol; matcha tea; some types of non-alcoholic beer; energy and some carbonated drinks (coca-cola).
• Include more fermented foods (coconut yogurt, sauerkraut, kombucha) on the menu to maintain normal intestinal microflora (the “good” bacteria help the synthesis of the B vitamins involved in the synthesis of melatonin). Products that block the synthesis of melatonin: alcohol, caffeine.

4. Daily physical activity and walks in the fresh air

• Intense exercise - 6-7 hours before bedtime, medium and light exercise - 4-5 hours before bedtime.
• Walking in the fresh air is better than any sleeping pills.

5. Appliques for relaxation

Species: Lyapko, Kuznetsova, Pranamat. Choice: you need to pay attention to the tips, they should be double and not sharp. Among Kuznetsov's applicators, the most suitable are green needles. The rest of the applicators are sharper, so they can tone up. Where to buy: in pharmacies, medical equipment stores and online stores.

6. Photochromotherapy

Different light spectra affect the nervous system in their own way, excite or calm.

Daylight, blue / blue - have a positive effect, contributing to concentration, improving cognitive (thought) processes, activate and help wake up. That is why it is so important to be outside during the day.

However, in the evening, this spectrum must be excluded, since it has a depressing effect on the production of melatonin, the hormone responsible for circadian rhythms, the process of falling asleep, and restoring the body during sleep.

The most harmful light for the body is artificial blue, which is emitted by smartphones, computers and TVs. The blue light of gadgets differs in wavelength from the blue light of the solar spectrum and is called HEV radiation.

Effects of exposure to HEV radiation: eye fatigue, development of myopia, dry eye syndrome, sleep disturbance, decreased concentration. It is important to force yourself to exclude the use of such a technique at least 1 hour before bedtime, and it is advisable to do this even earlier, 3-4 hours before bedtime.

Ways to Limit Blue Light Exposure

• On computers: you can install a special program, such as F.Lux. This program reduces the intensity of blue light towards evening.
• On TVs: You can stick a special anti-reflective film on the screen.
• On the iPhone: switch to Night Shift mode (“Settings” → “Screen and Brightness”) or use the Color Tint program. Android - Twilight app.
• Special glasses and lenses: you can order special lenses with HEV radiation filtering or buy special glasses for working at a computer (Xiaomi Roidmi Qukan W1, TrueDark).

7. Restore and maintain levels of key vitamins that affect sleep quality

It is important to maintain an optimal level of macro- and microelements with the help of COMPLETE nutrition. But if there are already deficiencies, it is necessary to connect nutraceuticals to the COMPLETE nutrition.

A blood test and other studies will help determine the exact level of macro- and microelements. What kind of tests you need to take, your personal doctor or nutritionist will tell you. In addition, a nutritionist can create an individual FULL menu, help you choose the necessary nutraceuticals and their optimal dosages. During the replenishment of deficiencies, it is very important to follow all the recommendations of a nutritionist so that the macro- and microelements coming from food and nutraceuticals are assimilated to the maximum and replenish the body's resources.

Key vitamins for healthy sleep:

• magnesium - normalizes the production of the hormone melatonin (regulator of circadian rhythms), is responsible for the relaxation of muscle fibers and the transmission of nerve impulses, promotes rapid falling asleep and improves sleep duration;
• calcium - helps to relax, reduce internal tension, normalize sleep;
• vitamins of group B (B3, B5, B6, B9 and B12) - prevent insomnia, stress, regulate the level of tryptophan (amino acid) involved in the production of melatonin, promote rapid sleep;
• vitamin D - improves the quality and duration of sleep. A deficiency of this vitamin leads to constant drowsiness, sleep disorders (frequent awakenings, reduced sleep duration, etc.), insomnia, and apnea (stopping breathing during sleep).

The effects of melatonin are multifaceted, metabolic processes, immunity, brain activity, and antioxidant reactions depend on it, so the deficiency of this hormone is accompanied not only by sleep disorders, but also by the progression of most age-associated diseases.