Difficulty in sleeping? Top Strategies to Fall Asleep Fast!

Sleep is one of the most important things you can do to keep your body healthy. In fact, according to a study in the Journal of Clinical Sleep Medicine, a lapse in adequate sleep time — at least seven hours a night — can lead to a decreased attention span, depressed feelings and difficulty processing ideas.

It can also lead to increased weight gain and increase your chances of getting sick. And there are financial repercussions of insomnia or trouble sleeping as well — as this condition is related to lost productivity, absenteeism, work-related accidents and high health care costs.

What Is Insomnia?

Insomnia has been defined as difficulty sleeping that occurs at least three times per week for at least a month.

Adults need about seven hours of sleep per night and children need about nine hours. If you, or your loved ones, aren’t getting a full night’s sleep, you may be suffering from insomnia.

Insomnia Types-

• Acute insomnia: Acute insomnia is characterized as a brief episode of difficulty sleeping and it usually resolves without the need for treatment. This type of insomnia can be caused by a stressful or traumatic event.
• Chronic insomnia: Chronic insomnia lasts for a longer period of time, as it’s usually defined as sleeping difficulty for at least three nights per week that lasts for three months or longer.
• Comorbid insomnia: Comorbid insomnia is when sleeping difficulty occurs with another health condition that’s associated with changes in sleep. Some medical conditions, like depression, can cause insomnia, and pain or muscle conditions, like back pain or restless leg syndrome, can make it hard to fall and stay asleep. A similar insomnia category is what’s called psychophysiological insomnia, which is when insomnia symptoms are caused by cognitive, behavioral and psychological factors.
• Sleep onset or initial insomnia: This is when a person has trouble falling sleep initially, but doesn’t tend to wake up in middle of the night.
• Maintenance or middle insomnia: This is when a person has trouble maintaining sleep and is often waking up in middle of the night.
• Late or terminal insomnia: This is when a person wakes up too early in the morning and cannot go back to sleep.

Insomnia Causes-

• stress and anxiety
• pain, such as back pain
• frequent urination/urge to urinate at night
• hot flashes
• sleep apnea
• arthritis
• asthma
• restless leg syndrome
• digestive problems
• allergies or respiratory conditions
• working nights or shift work
• alcohol and drug use
• neurological conditions, such as Parkinson’s disease
• certain medications, including antidepressants, psychostimulants, anticonvulsants, decongestants, steroids and dopamine agonists

Natural Remedies to treat insomnia-

1. Set the right temperature 

A too-warm room makes you sweaty, while super cold temps leave you shivering. Opt for a range between 60 and 73 degrees Fahrenheit. A slightly chilly temperature helps decrease your body’s internal thermometer, initiating sleepiness and ensuring that you stay comfortable throughout the night.

2. Set the mood 

Dim the lights at least 30 minutes before bedtime. Turn off extra noises, lights and distractions. Turn on a fan, white noise machine, calming instrumental music or use earplugs to adjust your environment to be the most comfortable to you. Try to make this a routine to tell your body it’s time to sleep and help it ease into a peaceful night’s rest.

3. Use essential oils

Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural and therapeutic way to encourage your body to wind down. I especially love using lavender essential oil and Roman chamomile oil to get me in a drowsy mood on those nights I can’t sleep.

Studies suggest that lavender oil can improve your sleep quality and works as a natural sedative. And chamomile, whether in tea, tincture or essential oil form, is one of the best medicinal herbs for fighting stress and promoting relaxation, according to research from Alternative Therapies in Health and Medicine and Pharmacognosy Review. Inhaling chamomile vapors  is often recommended as a natural remedy for anxiety and general depression, which is one reason why chamomile oil is a popular ingredient in many candles, aromatherapy products and bath-soaking treatments. 

I recommend diluting the pure oil with a carrier oil like almond or coconut oils and then spritzing the combination on your pillow or rubbing it on your neck.

4. Unwind your mind

Settle into bed with a good novel or a spiritual growth book a half hour or so before bedtime. This practice gives your body a chance to unwind instead of forcing it to try and head straight to sleep. But steer clear of thrillers or other brain-jarring reads — you want to lull yourself to bed, not stay awake with a page turner!

The key is to reduce stress, especially right before bedtime. For most people, along with diet, this is a major culprit for keeping you up at night — your mind starts racing with ceaseless thinking and you’re seemingly unable to shut your brain off.

5. Skip late night sugar and simple carbs

Avoid eating sugary sweets, chocolate, simple carbs, juice or high-glycemic fruit just before bed, as it can spike blood sugar, boost your energy and you can wake up feeling hungry. Instead, try a little bit of protein with vegetables or a small amount of complex carbohydrates with protein, which can boost melatonin and help you fall asleep fast!

Some people can tolerate some fruit before bed, but make your snack with a combination of melatonin-forming foods and high-protein snacks so you don’t wake up in the middle of the night. Some good bedtime snacks are:

• half a banana with almond butter on a slice of sprouted grain bread
• hummus with carrots, cucumber or celery
• apple chips and sunflower butter
• a small handful of cashews, 1/4 cup dried fruit with some seed-based crackers

6. Keep electronics out of bed

Watching television in bed and answering late-night work emails can trick your brain into thinking that your bed is just another spot to get things done and not the place to settle down after a long day. (It’s also a sign of nomophobia.) Watch your evening programs in the living room and keep that space sacred by eliminating electronics.

7. Maintain a regular sleep schedule

Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible ­— yes, even on weekends! As your body becomes used to getting into bed and waking up at the same hours, you’ll find it becomes easier to fall asleep and wake up naturally. Aim for an average of eight hours of quality sleep a night.

8. Limit caffeine after 12 p.m.

Did you know caffeine’s effects can last up to 12 hours? If you can’t sleep at night, your mid-afternoon cup of joe and even a caffeine overdose might be to blame. In fact, a review of two randomized control trials showed that eliminating caffeine for a whole day was able to improve sleep quality and lengthen sleep duration. Instead of turning to caffeine, try an alternative, caffeine-free drink for a daytime jolt instead.

9. Work out in the morning

That rush of endorphins you feel after a solid workout is awesome — until it’s the reason you can’t sleep at night. Try shifting your workout schedule to the mornings. You’ll feel great having completed your exercise session bright and early, and it’ll be easier to unwind at night. Plus, research shows that exercise is known to effectively decrease sleep complaints and treat symptoms of insomnia.