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9 Science-Backed Tricks That Help People With Insomnia Fall Asleep Faster

9 Science-Backed Tricks That Help People With Insomnia Fall Asleep Faster

Can’t sleep? You’re not alone. Thirty to 40 percent of adults in America experience insomnia—the inability to fall asleep, stay asleep, or sleep enough to feel rested—each year.

Insomnia can be the result of an illness or mental condition (such as stress, depression, or chronic pain), or it can stem from circumstantial factors like relationship conflicts, busy schedules, shift work, or bedtime routines that don’t promote sleep.

Regardless of its cause, insomnia can be treated. Ready to feel rested again? Try putting any or all of these science-backed tips to the test.

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1. Make the bed a “sleep only” zone

Leave bill paying, work, and Instagramming out of the bed (Better yet? Leave them out of the bedroom entirely). Performing non-sleep-related tasks in bed can cause your brain to associate the bedroom with activity rather than restfulness. Declare the mattress a space for sleep or sex only—no exceptions. Eventually, your brain will learn to associate the bed with sleep and respond accordingly.

Maintain this association by getting out of bed anytime you wake up and aren’t able to fall back asleep within about 15 minutes. Leave the bedroom and spend a few minutes performing an activity that engages both your hands and brain, like working on a jigsaw puzzle. Head back to bed only when your mind has calmed down. That way, your brain won’t learn to think of the bed as a place for lying awake with anxious thoughts.

2. Dim the lights

One study published in the Journal of Clinical Endocrinology & Metabolism found that exposure to electrical lights during the hours between dusk and bedtime suppresses melatonin levels and makes it harder to sleep well once you’re in bed. As the sun goes down, dim the lights inside to decrease exposure to artificial lighting.

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Also invest in “soft/warm” light bulbs to further prevent lights from having a harsh effect on your circadian rhythms. And prevent street lights from messing with your nervous system by hanging black-out curtains on bedroom windows—studies consistently find that people sleep better in darkened rooms.

3. Skip the nightcap

Drinking alcohol before bed makes it harder to fall asleep, decreases the quality of sleep once you actually nod off, and increases the chances that you’ll wake up earlier than needed. Aim to avoid alcohol after 6 pm.

4. Dunk your face in cold water

It may sound unappealing, but plunging your face into a bowl of ice-cold water for 30 seconds can trigger a reaction called the Mammalian Dive Reflex, which can lower blood pressure and heart rate. This in turn helps the body calm down and be more receptive to sleep.

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5. Perform leg exercises

This one may seem counter intuitive—after all, conventional wisdom says we shouldn’t raise our heart rate right before bed. But according to well-known doctor Lissa Rankin, performing a few squats or leg lifts before hopping into bed can divert blood flow toward the legs and away from the brain. The result is a quieter mind that’s more able to drift off to sleep.

6. Ditch the screens

Sorry, Daily Show fans—watching TV or looking at screens in bed exposes us to “blue” (i.e. artificial) light that stimulates daytime hormones, thereby disrupting the body’s ability to fall asleep. One large study published in the journal Sleep analysed responses from 21,475 participants and determined that exposure to screens before bed is consistently linked to getting less sleep. Turn off all TVs, phones, and computers at least an hour before bedtime, and keep screens out of the bedroom.

7. Keep it cool

Just as light can affect our sleep, so can temperature. Research consistently finds that cooler bedrooms promote better sleep. Harvard docs recommend setting the thermostat to between 60 and 75 degrees Fahrenheit for optimum rest. Experiment with different temperatures to find what works best for you.

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8. Don’t stare at the clock

Obsessively checking the time while struggling to fall asleep increases your stress, which then makes it even harder to go to sleep. Prevent this negative feedback loop by keeping the clock pointed away from the bed (and out of arm’s reach).

9. Try reverse psychology

One small study of 34 insomniacs published in Behavioural and Cognitive Psychotherapy found that attempting to keep yourself awake can actually be an effective antidote for insomnia because it reduces the anxieties that can come with struggling to fall asleep. To try it, simply lie in bed with your eyes open and concentrate on staying awake.

Insomnia can be beyond frustrating, but getting flustered will only make the issue worse. Instead, take the time to calmly experiment with these different strategies to find what works best for you. Whatever you settle on is guaranteed to be more effective than counting sheep.

Featured photo credit: Alyssa L. Miller via flickr.com

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Kenny Kline

Entrepreneur

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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