Did you know that people who sleep and wake up at the same times daily have a better quality of sleep and tend to be more productive during the day? Check out out how to fall asleep faster and longer!
Are You a Morning Person?
Do you often find it difficult to wake up early in the mornings?
Maybe you tell yourself you’re going to finally do that early morning run – you plan to get up by 6 am, but when you wake up (long after the buzzer has rung) it’s already shining bright outside.
It might be that you’re not a ‘morning person.’ Actually, you’re not alone. Research has shown that millions of people around the world find it difficult getting up during the early hours of the day.
Your natural rhythm…
Have you heard about ‘Circadian rhythms?’ It’s your body’s natural clock that tells the brain when it’s time to sleep or wake up. (Your daily sleep/wake cycle). The timing and quality of sleep you get could affect your Circadian rhythms.
4 tips to help you fall asleep faster and stay asleep longer
#Tip 1 – Wear Socks!
Warmer feet help to promote vasodilation – relaxation of the blood vessels, which could signal to your brain that it’s bedtime.
Vasodilation helps to distribute warmth around the body for a more comfortable sleep experience.
Warmer feet reduce your sleep latency – the period between wakefulness and falling asleep.
Pro Tip: Use socks that are appropriate for the weather and temperature. Using winter socks in the summer could cause your feet to overheat, and you don’t want that.
Tip #2 – Turn on some relaxing Music
This is a very useful tip for people that experience chronic Insomnia. Music can help you sleep better.
However, not just any type of music could help you sleep faster.
Music with a ‘lull’ and repeated rhythms are known to create a ‘soothing’ effect in our brains. This can help us drift into Neverland, smoothly.
Pro tips: Choose a tune with no vocals – just a nice, quiet rhythm. Turn the volume down until you can barely hear the music and keep the music player right next to your bed. You should drift into sleep in no time.
#Tip 3: Lights out, please!
Extensive studies have shown that sleeping in darker environments can improve the quality of our sleep.
However, you might prefer to use a little lighting for your personal reasons. That’s fine as well. Just be sure to dim them when it’s bedtime!
Using dim ambient lighting is a great way to make a fair compromise between a little light and complete darkness.
How to: Turn your lights down low. Make sure the light source isn’t too close to your face. (Doing so could wake you up intermittently during the night)
Tip #4: Maintain a Consistent Sleep routine
Like we talked about earlier, Circadian rhythms are your body’s natural clock that tells your brain when it’s time to sleep or wake up.
Sleeping and waking up at the same times every day can have tremendous effects on the quality of your sleep and boosts your productivity in the morning!
Okay, this one takes a little discipline. You need to actually decide to go to bed earlier.
No more late nights, sorry…
How: Choose a convenient time you want to go to bed at night and stick with it.
It’s okay if you don’t feel sleepy the first day. Remain in bed until you finally drift off to sleep. Try this exercise to calm you down before sleep. Rinse and repeat the next day, week and month.
Doing this consistently and your body will gradually re-adjust to your new sleep timing. This is a great way to train your body to wake up earlier in the mornings!
Better quality sleep can boost your health in many ways. We hope these tips to help you fall asleep faster and longer help you cultivating good sleeping habits. Remember – Better sleep equals a more productive person!