In order to fall asleep, our body increases the level of sleep hormones as it get dark outside. This makes you tired and ready to crawl into the bed after it has got completely dark. If you use electronics before going going to bed (TV, laptops, cell phones, tablets, video games), you are inhibiting the creation of hormones which induce sleep.
There are studies showing that people who play video games more than 7 hours a week have a poorer sleep than those who don’t. If you fit that criteria and have chronic poor sleep, try cutting down on your gaming time.
Also do not fall in the traps of social media outlets such as Facebook, Twitter, Instagram, Tumblr etc.
Bright lights can be a big damper on falling asleep. They trick your body into thinking it is too early in the day for sleep, and prevent an increase in hormones responsible for sleepiness. Turn off all overhead lights, night lights, and lamps to fall asleep faster. Don’t forget to close your blinds too! Light-blocking curtains can be extra beneficial when combined with closed blinds for improved sleep speed.
Hot skin and a cool room are a good combination for falling asleep quickly. Cold air temperatures induce sleepiness and prevent night sweats. Additionally, having a cool room gives you a good excuse to cuddle up close to your significant other, which relieves anxiety and stress.
Reading is a wonderful way to di-stress and help your mind to unwind. Choose a favorite book and read immediately before bed for a bit. Avoid reading horror or action books, as these may have the opposite effect and leave you laying in bed even later than you intended!
There are special points in the body which promote sleep when pressed gently, but firmly. For example:
– put your thumb on the point between your eyebrows at the top of your nose, where there’s a slight indent. Hold for a while, release briefly and repeat twice more.
– sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way.
– finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.
Many herbs and minerals have been used for centuries to assist in sleeping. Try some of these different supplements every evening before heading to bed and see if they improve the speed at which you fall asleep.
– Calcium and magnesium work together in harmony to help you fall asleep.
– Hops don’t only work to create beer, but are also great for creating that lethargic feeling you need for sleep. It helps with insomnia as well as reducing anxiety.
– Use an L-theanine supplement nightly to improve your alertness during the day and your quality of sleep at night. You can also drink green tea in the mornings, which contains trace amounts of the amino acid.
– Take valerian root supplements. This is one of the oldest cures for insomnia; it helps both the speed at which you fall asleep and the quality of your sleep.