Discover the bedtime snack that helps you fall asleep up to 43% quicker Few things are quite as frustrating as being unable to fall asleep at night. You spend the whole day exhausted and looking forward to bedtime, only to find you can’t find a comfortable position and you wind up tossing and turning for hours. While sleeplessness is fairly common, that doesn’t mean you have to spend hours counting sheep. Here’s how to go to sleep fast Many factors can make it difficult to fall asleep, including everyday stress, anxiety and even menopause. All of these elements can throw off your body’s circadian rhythm importance of your body’s internal clock, or circadian rhythm. If that’s out of sync, whether it’s due to stress, an irregular sleep schedule or using screens right before bed, it can make it harder to fall asleep Going to bed at the same time and waking up at roughly the same time every day (yes, even on the weekends!) is one of the best things you can do to fall asleep fast each night. That’s because sticking to a consistent sleep schedule allows your brain to get better at predicting when it’s time to wind down and release sleep-inducing melatonin. Soaking in a bath with a “just right” temperature between 104-109°F before bed is one of the best ways to fall asleep fast, suggests a University of Texas study. Researchers found that when people took a 10-minute bath that was warm but not overly hot up to 2 hours before bed, they fell asleep faster and slept significantly better. The heat from the bath raises your core temperature, which then triggers a cooling effect on your skin afterward. This lowers your internal temp to a level similar to that experienced during deep sleep, making it easier to fall asleep faster and snooze more soundly. It’s no secret that regular exercise is one of the best ways to improve your sleep quality. But a growing body of research also supports light to moderate stretching before bed to help you fall asleep fast. “When it comes to stretching Stretching out your neck, shoulders and back can relieve tension that builds up throughout the day, decreasing the time it takes for your body to relax and drift off to sleep. Not sure where to get started? Consider progressive muscle relaxation (PMR), a relaxation technique in which you tense, then relax, one muscle group at a time for total-body relief.
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Sunday, March 23, 2025