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10 Things You Need To Pay Attention To In Order Fall Asleep Faster

10 Things You Need To Pay Attention To In Order Fall Asleep Faster

I love sleep. My life has the tendency to fall apart when I’m awake, you know?

–Ernest Hemmingway

Falling asleep isn’t always a matter of relaxing and closing your eyes. Some nights, getting comfortable seems impossible. Luckily, there are ten easy things you can do to speed up how fast you’re snoozing after your head hits the pillow.

1. Keep a journal.

Writing in a journal before bedtime is a great way to get intrusive and distracting thoughts down on paper and out of your way. Anxieties in your journal are far easier to deal with than anxieties in your head. Writing down worrying thoughts is a time tested and effective way of dealing with them.

If you feel uncomfortable writing down what’s bothering you, start with a to-do list. By writing down everything you need to do the next day, you can focus on the task at hand: sleeping.

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2. Sleep in the dark.

It might seem obvious, but a dark room is vital for falling asleep. Any light that your eyes are exposed to before bed impairs melatonin production in the brain. Melatonin is the hormone responsible for sleep.

If you don’t have complete control over the level of light in your room (maybe your roommate just doesn’t understand early-morning classes), consider using a sleep mask. Even if your room isn’t pitch black, a sleep mask will help eliminate unnecessary light.

3. Sleep in a quiet environment.

Unlike your eyes, which close blissfully as you float off to dreamland, ears stay wide open while you’re asleep. Sudden loud noises will wake you up, but quieter, distracting noise can also interrupt your snoozing.

Turning off the TV in the next room is the first step to eliminating extra noise. If you sleep in an area with a lot of noise (blame the neighbor’s party), try sleeping with earplugs or a white noise generator. Listening to music to relax and fall asleep can also work—just make sure the music will automatically stop after a certain time.

4. Get comfortable.

Being comfortable while you sleep has a serious impact on sleep quality. A good mattress will go a long way toward improving your rest and how long it takes to fall asleep.

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Though most people have their own preference when it comes to the temperature they prefer to sleep in, a light chill will improve sleep quality, since the body experiences a drop in temperature and metabolic rate during sleep. A cold room will even make the blankets feel better, so try cracking a window next time you’re tossing and turning.

5. Make use of relaxing aromas.

Though your nose won’t channel as many distractions as your eyes and ears, the nasal passage is a direct route to the brain. Most smells won’t impair sleep, but preliminary research suggests certain aromas can help relax you and speed up the rate at which you fall asleep.

Lavender can be very relaxing. If your roommate’s dirty laundry is becoming difficult to deal with, try lavender aromatherapy.

6. Control your daily stress.

Step one, the nightly journal entry, is a good start to managing the stress of your day-to-day life. Jotting down concerns and anxieties before bed might help you relax, but if you’re not taking time during the day to reduce stress, you might be overwhelmed before you even get to bed.

Proper diet and exercise will help reduce daily stress. Many people enjoy meditation as a way to relieve stress. If you’re not willing to jump into mediation, try active relaxation. Take some time out of your day to sit or lay down comfortably and allow your mind to wander, away from the worries of work and school.

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7. Time your coffee intake.

Caffeine’s ability to get you up and going in the morning will bite back when it’s time for bed. Even veteran coffee drinkers with a strong caffeine tolerance will have trouble falling asleep if too much caffeine is consumed before bed.

Caffeine is metabolized at different speeds in different people. If you’re not a frequent coffee drinker, give yourself at least eight hours between having a cup and your ideal bedtime. If you consider yourself used to coffee’s effects, try to make sure you’ll be up for at least five more hours before committing to a mug of the good stuff.

8. Rethink your diet.

You are what you eat, and what you eat will determine how well you sleep. A consistent lack of carbohydrates can impair sleep. This usually coincides with the bad mood that a lack of carbs brings. If you realize you’ve been trying to shake a grumpy feeling all day, you may also have trouble sleeping that night.

Carbs facilitate the production of serotonin, which the body uses to create melatonin. If you’re on a low-carb diet and are having trouble sleeping, try eating most of your carbs during dinner. This will provide you with enough to get through the night comfortably.

9. Treat your insomnia with melatonin.

You’ve tried all of the above, and you still find yourself staring at the ceiling for hours, unable to fall asleep, night after night. If your problem is specifically with falling asleep, supplementing melatonin can help.

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Melatonin is safe and very effective at helping people fall asleep. To take melatonin, either supplement a 3mg time release capsule, or start with 500mcg capsules and find the lowest dose that helps you fall asleep. Be careful, taking too much can result in some serious morning grogginess.

10. Try other supplementation options.

Melatonin is the best option for reducing sleep latency (how long it takes to fall asleep), but if your problems concern sleep quality, you’ll need to look elsewhere. There are many sleep aid supplements on the market, but they will benefit the body in different ways.

Lemon balm (Melissa officinalis) is a popular sedative. It is not addictive, and helps calm hyperactive minds and intrusive thoughts. Glycine is a cheap and safe amino acid that can improve sleep quality when supplemented. If you wake up in the morning feeling like you need to roll over for another eight hours, glycine may help you get the most out of your night.

More things to know about sleep: 11 Sleep Habits of Successful People

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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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