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9 Scientific Ways To Fall Asleep Much Faster

9 Scientific Ways To Fall Asleep Much Faster

If I were a superhero, my power would be falling asleep quickly. I’ve always been lucky in the sense that I can fall asleep within minutes of my head hitting the pillow. Although it would make a lame superpower, it’s darn handy in day-to-day life.

So here’s my secret: I’m always tired. Kidding, of course. Although being a dad of two young kids does leave me wiped out, I’ve been able to falling asleep quickly well before they came along. If you want to learn to fall asleep much faster, there are tricks and skills you can learn. Here are 9 scientifically explained ways to fall asleep much faster.

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1. Write about your day in a journal

Like a partner who talks your ear off the moment you want to relax, our brains wait until bedtime to think about impending bills, the upcoming visit from the in-laws, or the chores you’ve been putting off. Writing in a journal allows you to get those thoughts out earlier, so your mind can relax and let you go to sleep.

2. Keep the bedroom for sleeping and having sex

For many of us, our bed is the most comfortable piece of furniture we have. Why not work on your laptop or watch TV while laying in your comfy bed? Well, research has shown that even browsing your phone in bed is enough to ruin your sleep. Keep your bed for the things it was built for: sleep and sex.

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3. Sleep in total darkness

From the blinking alarm clock to the phone beside your bed, modern bedrooms are full of light. Exposure to light interrupts the production of melatonin, a hormone that makes you tired. Unfortunately, it doesn’t take much light to interrupt melatonin production. Ditch the electronics at night and put a thick dark sheet over your window. Motion-sensor nightlights are useful for you’re apt to trip over furniture in the dark.

4. Keep your room at the optimal temperature

Use 65 degrees Fahrenheit (18 Celsius for those of us on metric) as a starting point for finding your optimal sleep temperature. If you feel like hypothermia is starting to set in, don’t be afraid to turn up the thermostat by a couple degrees. Personally, I sleep with a second blanket nearby, in case there’s a late-night martial dispute over temperature.

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5. Practice mindful breathing

Not only is breathing essential to survival, it’s also relaxing. Mindful breathing involves consciously taking a deep breath (2 seconds in), holding it (4 seconds), and slowly exhaling (8 seconds). Not only does this deeply relax your body, it’s difficult to focus on anything else. There aren’t many better ways to fall asleep fast than mindful breathing.

6. Take a natural sleep aid, such as valerian

You can pick up this medicinal root at the health food store. Valerian comes in several different forms, including pill, liquid, or even a tea, and is consumed 30 minutes before you go to bed. Before you know it, you’ll be dragging yourself to bed. As with any supplement, make sure to read the bottle, in case any warnings apply to you.

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7. Practice progressive relaxation

Mindful breathing and progressive relaxation make a great combination. Progressive relaxation involves consciously relaxing all your muscles, starting with your toes and working your way up to your neck. It should only take a couple minutes and just like mindful breathing, it keeps your mind off occupied as you drift into la la land.

8. Avoid stimulants before bed

Smoking is bad news if you’re trying to sleep. Nicotine is a powerful stimulant and will happily keep your brain buzzing well into the night. Drinking coffee, even in early afternoon is too much for many people, but energy drinks and soda somehow gets a free pass. Here’s a chart showing how much caffeine is in popular drinks, giving you an idea of what to avoid.

9. Read a book

We’ve all had the experience of trying not to fall asleep in class while the teacher/professor drones on and on. Reading a book before bed can give the same effect. As long as your reading material isn’t too stimulating (think non-fiction), reading relaxes you and let’s your body’s natural fatigue take over. Just remember: devices ,like phones or tablets, emit light that keeps you awake. Old-fashioned books or a Kindle (minus the back-lighting) are the way to go.

Featured photo credit: Woman Sleeping with Jane Austen – Timothy Krause via media.lifehack.org

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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