How to Quickly Fall Asleep and Stay Asleep All Night
Sleep is incredibly important for the human body. It’s not only the way in which we achieve the rest that helps our bodies recover from physical activity, but it’s also crucial in providing the slumber we need to rest and recover from mental and emotional stresses as well. The first step in achieving an excellent night's sleep is to understand your sleep patterns. Monitoring and studying your sleep habits can help you learn how your daily activities and routines affect your nighttime rest.
If you find yourself struggling to get a decent night's sleep, don’t worry - there are tried and true options that have been thoroughly tested and shown to be helpful with sleeplessness. Treatment options range from behavioral therapy and pharmaceuticals to the use of CBD oil supplements. But no matter the treatment option, these practices work better if you can isolate the singular or common causes of your sleep ailment.
Why You Can't Sleep
There are many contributing factors to someone’s inability to find a deep, restful night’s sleep. Your daytime habits, sleep routine, and physical health also play a huge role.
Also, prescription drugs have been shown to interfere with sleep cycles and make it difficult to sleep. Medications like antidepressants, high blood pressure meds, and even some contraceptives have been shown to negatively interfere with our sleep patterns. There also are certain medical conditions and ailments that can contribute to sleeplessness. Some of these examples include allergies, asthma, Parkinson's disease, kidney disease, and cancer.
Taking the time to figure out the root cause of your lack of sleep will help you tailor a treatment plan accordingly, and guide you in building the habits and practices that are conducive to achieving a good night’s sleep.
How to Quickly Fall Asleep
A perfect night's sleep is just as important as a regular exercise routine and a healthy diet. In fact, the two often go hand in hand. And while our culture has grown to place more focus on our diet and exercise routines, statistics show that over these past few decades, both sleep quality and quantity has declined. This issue of collective sleeplessness is increasing, and it is becoming increasingly necessary to learn how to combat this trend.
Achieving higher-quality sleep starts from a couple of simple steps. The first is to maintain a steady sleep routine, one that your body's internal clock is attuned to. Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and wake times can aid in your long-term sleep quality.
Along with maintaining consistent routines (even on the weekends), we must condition ourselves to avoid activities and substances such as caffeine and nicotine at least 2-3 hours before bedtime because they could potentially disturb our nightly sleep.
Taking the time to actively placate bad habits is very important in curbing the symptoms of insomnia. The average healthy adult needs 7-8 hours of sleep a night – with some even able to function on as little as 6 hours of sleep. However, there are certain individuals who can't perform at their peak unless they've slept for at least 10 hours. The point is, people are all very different, and understanding where you stand on the spectrum makes it easier to help improve your sleeping experience.
How to Fall Asleep and Stay Asleep All Night
Here are some tips to quickly fall asleep and stay asleep all night.
- Try to exercise at least 25 - 30 minutes a day. Physical exertion often helps people sleep, although working out too close to your bedtime can actually interfere with your sleep. To maximize the effects of your workout, try to get your exercise routine in about 5 - 6 hours before you go to bed. Do not exercise within 2 hours of bedtime if you hope to avoid interference with your sleep.
- Reserve your bed for sleep and sleep only. Don't answer phone calls, don’t respond to emails, and don’t scroll through your social media feeds as you are trying to fall asleep. This also means you should avoid binge-watching your favorite show in your bedroom. Your bedroom (and your bed particularly) needs to be a stimulus for sleeping, not for wakefulness. Create a habit and an environment that is a proponent of sleep.
- Reduce or eliminate long daytime naps. Don't get us wrong; naps can be beneficial and offer some much-needed rest when we are feeling sleep deprived. However, long or irregular napping can actually have a negative effect on our sleep. This is because sleeping in the daytime can confuse your internal clock and make you struggle to find sleep in the evening. If you find yourself taking daytime naps and having difficulty sleeping at night, try to eliminate these respites as much as possible. However, if you take regular daytime naps and still sleep well, there’s probably no need to worry, and no need to change your routine. Daytime naps affect different people in different ways.
- Use a fitness/ sleep tracker watch. Sleep trackers on smartwatches have come to the rescue on many occasions for individuals who battle with insomnia symptoms. These smartwatches help to monitor and track your sleep patterns and offer helpful guidance on establishing a healthy sleep pattern. Most Apple watches and other smartwatches have these features available on the device. Use these functions and the data they provide to make good decisions that assist you in achieving better sleep.
Need More Help? Try CBD!
People who suffer from issues of sleeplessness often find themselves turning to over-the-counter and prescription sleep aids. These pharmaceuticals, however, often carry lengthy warning labels and numerous side effects. Furthermore, they can also be addictive and sometimes largely ineffective.
But there’s hope. Research shows that CBD (cannabidiol) may interact with your body's endocannabinoid system and function to regulate serotonin and dopamine levels in our body. Clinical reviews have revealed that patients using CBD in high doses (daily doses of 40, 80, and 160 mg), reported achieving substantially improved quality of sleep.
CBD products have a variety of effects depending on the dosage, product, and time of day they are taken, as well as individual physiology. In recent years, a huge collection of these products have flooded the market. There are capsules, tinctures, oral sprays, and even CBD-infused pillows! These products affect everyone differently, so experimentation is critical in getting the most out of them. While CBD is still relatively new in the market, and more definitive studies need to be conducted, initial findings show minimal to no side effects or ability overdose.
Final ThoughtsIt goes without saying that sleep is an essential part of our wellbeing. It’s important to nurture a schedule and routine that prioritizes your sleeping time. This may require switching off your phone, or putting your device in “Do not Disturb” mode to avoid any distractions or outside stimuli. The steps outlined throughout this article should help to ensure you are building solid, healthy habits that will increase the quality and duration of your sleep.
In general, the use of sleep aids, a sleep-friendly environment, and appropriate relaxation techniques should help you achieve a great night's sleep. If you employ the techniques above and continue to have trouble falling asleep at night, consider visiting your local physician or a sleep specialist to address these persistent issues.