Here at Camille Styles HQ, we believe in beauty rest, yet we, like you, have trouble falling asleep at night (especially when we have so much going on). So we sat down with Dr. Preeti Devnani MD to decode some of the sleep riddles and learn about some of the most effective natural insomnia treatments.
Dr. Devnani has dedicated her career as a certified sleep expert to understanding and treating sleep disorders, as well as raising what she refers to as “sleep awareness” among the medical community and the general public. So it’s past time for us to stop clicking the snooze button on our alarm clocks. Continue reading to learn Dr. Devnani’s suggestions for falling asleep quickly.
But first, let’s look at some of the most prevalent blunders that prevent us from falling asleep…
We don’t give sleep the respect it deserves in our modern 24-hour world. Our shortened total sleep time is due to a variety of circumstances. Longer work hours, demanding corporate jobs, excessive use of technology, social media exposure, noise pollution, rising obesity, sedentary lifestyles, substance abuse, and international travel across time zones are all factors that contribute to sleep disorders.
Many people (even the young) are at risk for chronic diseases like hypertension, diabetes, depression, and obesity, as well as cancer, increased mortality, and decreased quality of life and productivity, due to sleep deprivation. In order to achieve optimal physiology, a person should sleep from sunset to sunrise. This maximizes the cumulative effect on the homeostatic and circadian drives.
However, in the present period, we are burning both ends of the candle. Due to social and workplace stressors, we’ve evolved into a 24-hour civilization.
We must make a concerted effort to sleep at the same time each night and adhere to the sleep and wake schedule.
Deregulation of the sleep cycle or a delayed sleep circadian phase has been shown in recent studies to have a negative impact on the body’s metabolic functions.
The temperature of the room has a significant impact on sleep quality…
Sleep is induced by a little dip in core body temperature. As a result, being in a cooler environment makes it easier to fall asleep. A cold environment, around 65 degrees, is ideal for sleeping. As you fall drowsy, your body temperature drops and reaches its lowest point around 5:00 a.m., before gradually rising as the day unfolds. If it’s too hot outside, your body’s natural temperature drop may be disrupted, making you more restless at night.
Each person’s ideal temperature threshold varies significantly.
Make sure you get the correct mattress or pillow
Choosing a mattress is a very personal decision. There isn’t much scientific evidence to suggest that one form of mattress is better for sleeping than another, although persons with certain medical issues appear to sleep better on various mattress models.
Anyone suffering from back or neck pain should approach mattress shopping in the same way that Goldilocks did: not too hard, not too soft. Mattresses that are too soft sleep heated and can contribute to lower back pain, whereas mattresses that are too hard place too much pressure on the sacrum, shoulders, and back of the skull. If you suffer from allergies, investing in a hypoallergenic mattress will help you sleep better.
Diet has an impact on how well (or how little!) we sleep.
Without a doubt. Many of us were offered a glass of milk before sleep as youngsters. The calcium in milk aids in the formation of tryptophan, which is essential for the production of melatonin, according to science (a sleep hormone).
Almonds, chicken, turkey, soybeans, and eggs, which are naturally high in tryptophan, can help you sleep. Cherry juice, ginger root, walnuts, peanuts, and fresh mint are all good sources of melatonin.
Caffeine and alcohol can have a significant impact on sleep quality. And Caffeine should be consumed before 3 p.m., as I tell my patients. While alcohol can help people fall asleep faster, it also causes them to stay awake long after they’ve slept. As a result, you’re sleeping less than you would have if you hadn’t consumed alcohol that night.
Going to bed hungry makes it considerably more difficult to fall asleep. Sleep can be improved by eating a regular evening meal followed by a night snack!
Expert Advice on How to Fall Asleep Faster
Step 1: Establish a consistent sleep routine
The circadian rhythm can be disrupted by an irregular schedule (darkness activates melatonin production, preparing us for sleep). We acquire “sleep debt” when we reduce our overall sleep time, therefore it’s critical to establish and keep to a consistent bedtime and waking time.
Step 2: Establish a restful bedtime routine
Stress causes the hypothalamus to release corticotropin-releasing hormone (CRH), which stimulates the pituitary to release adrenocorticotropic hormone (ACTH), which then causes the adrenal glands to release cortisol and other wake-promoting stress hormones… in other words, stress makes it more difficult to fall asleep.
Avoid stressful pillow talk by resolving issues before bedtime wherever possible. Make an effort to build a relaxing nighttime ritual. Take a hot bath or a cup of (decaffeinated) tea to relax.
Step 3: Give up using your bed as a workstation
As soon as you go into bed, your body should begin to relax in preparation for sleep. Only use your bed for sleep and sensuality to protect those sensitive relationships.
Step 4: Exercise in the morning rather than the evening
Smart exercise is essential. The best way to start your day is with a morning workout in the sun. Strenuous workouts should be avoided in the late evening or shortly before bedtime for most people—no 24-hour gyms! The rise in body temperature caused by cardiac activities and stimulation can make it difficult to fall asleep. To get the best sleep, schedule your workouts before noon.
Step 5: When you’re in bed, don’t look at your phone
The use of back-lit electronic devices (computers, phones, tablets, and televisions) for two hours before bed has been reported to promote melatonin suppression, resulting in sleep problems. Melatonin production is also suppressed by monochromatic blue light, according to research.
Before going to bed, try putting your phone out of reach. After nightfall, keep devices to a bare minimum or turn off all blue light sources (alarm clocks, TVs, laptops).
This article has discussed some of the steps to Fall Asleep Faster. If you want to get a peaceful sleep you can consider following these steps. Please send us your suggestions and feedback. Goodbye!