Sleep problems present a host of health risks for 45% of the world’s population. There is evidence that shows that lack of sleep not only has a negative impact on our ability to focus and attention span, but it can also result in health conditions such as obesity, diabetes, and certain types of cancer. Some people have sleep disorders such as insomnia or restless legs syndrome, which can affect sleep quality or one’s ability to fall asleep. Meanwhile, most people who complain of sleep problems have trouble falling asleep, and they lay awake all night trying to get some zzzs. There are smart hacks to fall asleep that you cna use.
If this scenario sounds all too familiar, don’t fret. There are some things that you can do to drift off to dreamland in minutes. Here are some smart hacks to help you fall asleep quickly every night.
Scents can impact our emotions and mood, and certain smells can also affect our energy levels. This is the reason why aromatherapy can be a good solution for those who are unable to fall asleep quickly. Some scents, like lavender, can calm the mind and slow the heart rate, making it an excellent natural sleep aid. In fact, a study found that those who wore an inhalation patch with lavender essential oil at night had better sleep quality than those who wore an unscented patch.
Consider incorporating aromatherapy in your bedtime routine to fall asleep quickly. Try putting a few drops of lavender oil on your pillow, or use a diffuser to fill the room with this light floral scent. You may also light some lavender scented candles if you wish, but make sure to blow them out before you go to sleep. If you want to try other sleep-inducing essential oils, a few good ones to try include chamomile oil which can ease anxiety, bergamot oil which can help to reduce blood pressure and heart rate, and clary sage oil which can clear the mind so you can have a restful slumber.
Eat Foods for Better Sleep
Most of us know that certain beverages, like coffee, can affect our ability to fall asleep since the caffeine blocks the brain’s sleep-promoting receptors. But did you know that there are certain foods that can actually help you to get some shut-eye? One of them is cottage cheese. According to Dawn Jackson-Blatner, a registered dietitian, cottage cheese contains a type of amino acid called L-tryptophan. “Tryptophan plays a role in the production of serotonin, a neurotransmitter that’s associated with healthy sleep,” she says. Jackson-Blatner adds that for best results, one should consume cottage cheese about 30 minutes to an hour before bedtime.
Another food that can help you get zzzs quicker are chia seeds. This super food contains omega-3s, and emerging studies show that it can help to improve sleep quality. Other foods that contain omega-3 include walnuts, flaxseed oil, and salmon.
Play Some Music
Some people scroll on their phone before bedtime, hoping that they’ll get drowsy enough to fall asleep. However, doing so may result in the opposite effect as the light from a phone can decrease the production of melatonin and shift your desire for sleep by 90 minutes, according to a study. Instead of watching funny videos or going on social media, play some music instead. Having a sleeptime playlist can help you to fall asleep in mere minutes. According to a study, women who used to take 27 to 69 minutes to fall asleep were able to do so within 6 to 13 minutes after spending 10 consecutive nights playing a self-selected album before bedtime.
To create a sleeptime playlist, choose songs that are around 60 to 80 beats per minute for a relaxing effect. Make sure not to include any songs that bring up strong emotions, and don’t use headphones or earbuds to listen to music. Instead, use a small speaker and place it beside your bed, and make sure that the volume isn’t too loud since that can prevent you from falling asleep.
Many people have a difficult time falling asleep. Fortunately, there are solutions to address this problem, so consider aromatherapy, eating sleep-inducing foods, and listening to music so you can drift off quickly and wake up feeling refreshed and energized.