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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

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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