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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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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