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Five Ways to Fall Asleep Quicker at Night

Five Ways to Fall Asleep Quicker at Night

So you can’t fall asleep eh?

Many of us encounter troubles when attempting to fall asleep on a nightly basis. Without a great nights sleep we could face various obstacles throughout the following day. There could be a number of different reasons why we are unable to fall asleep at night. Though it may be difficult to pin point exactly what is keeping you awake, here are a few possible reasons.

  • Messy bedroom
  • Naps throughout the day
  • Skipping breakfast
  • Dreading the wakeup

These are just a few of the possible reasons that you are lacking in the sleep department. With this being said, there are still various ways to fall asleep quicker at night even if you don’t fall under these categories. Five different ways to fall asleep quicker at night include:

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Progressive Muscle Relaxation

Upon visiting a doctor modern day due to your insomnia, he/she will likely recommend you try Progressive Muscle Relaxation, which is a muscle therapy that originated in the 1920s. This relaxation technique involves tightening and tense all the muscle groups that you can, and then relax them. By doing so repeatedly, we are able to promote physical relaxation, which will also provide beneficial results in our day to day activities. Progressive Muscle Relaxation provides you with:

  • Less tension within your muscles
  • Lower blood pressure
  • Decrease levels of anxiety
  • Overall lower levels of fatigue

Through doing this exercise nightly, you are physically relaxing yourself, as well as calming your mind.

Mindless Activity

“Good Sleepers just go to bed. They don’t get worked up about it, and sleep happens” – Jack Edinger

The most common cause of insomnia is the idea of stress. Whether it is due to a hectic day or a stressful home environment, we need to keep our minds off these topics. Mindless Activities such as; counting sheep, chronologically retracing your day, or reenacting a dream you had the other night.

Doing a repetitive task can be tiring and sounds boring right? That’s the point! By going through these mindless tasks we are keeping our minds off the stress and boring ourselves to the point of exhaustion.Try counting sheep jumping through a burning hula-hoop, or reenacting your favorite scene from Macbeth.

Don’t use your Mobile as an Alarm

We’ve all done it, most of it still doing it on a nightly basis. The truth is, using our mobile phones as an alarm clock is in fact depriving us from sleep. Most of us are keen to have our devices on us at all times, whether we are exchanging texts or sending and receiving emails. By keeping our mobile devices within reach at night, we are keeping our minds and muscles engaged. Due to the engagement right before bed, you will find yourself taking longer to fall asleep. Sleep is all about relaxation and while we all would like to remain involved, those messages throughout the night are subconsciously waking us up in an action known as “arousal”. This is the process of the mind awakening without the body and in most cases we are completely unaware of it the next day.

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Practice Deeper / Relaxing Breathing

Hand in hand with Progressive Muscle Relaxation is Deep Breathing Relaxation. This is a relaxation technique that everyone is capable of, and can prove to be beneficial if used properly. By following the steps provided below, you will not only relax your body, but find it falling into synchrony.

Deep Breathing Relaxation can be accomplished by following these steps:

  1. Lie in a comfortable position
  2. Slow relax different in body parts in sequence
  3. Begin inhaling through your nose
  4. Hold your breath for 1 – 2 seconds
  5. Relax and let the air out
  6. Repeat steps 4 and 5
  7. Continue as long as necessary

If you find yourself getting dizzy or nauseous, slow down or discontinue routine.

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Listen to Soothing Sounds

Our bodies are more apt for sounds when we are conscious trying to fall asleep, rather then when we are dozed off. If your sleeping problem is due to excessive background noise, you may find peace by listening to soothing background music. There are various different sounds that you may ease in, including:
Embrace Nature
Thunderstorms, Forests, or Ocean Waves, any sound related to nature are less likely to annoy us because they fluctuate in amplitude.
Play Recreational Music
When all we can think about is the stresses that surround us, sometimes the best cure to fall asleep is our favorite tune.
Get Personal
Listening to someone provide specific instructions or a speech may provide us with boredom enough to fall asleep.

Once you find the routine that best helps you fall asleep, you should follow it consistently. Once our bodies are trained to follow our sleep habits, we will find ourselves falling asleep quicker. By obtaining better sleep habits, we will find our overall wellness improving.

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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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