Sleep: how to fall asleep quickly?
Sleep of sufficient duration and quality is essential for the body, in fact, it helps it maintain and regulate the various vital functions. It also improves the general state of physical health, and allows the brain to cleanse itself of waste and toxins accumulated during the day.
However, we do not all have the same needs when it comes to sleep duration. Some people can get by with 5 hours of rest per night, while others can't leave their bed without 8 hours of sleep, risking feeling tired throughout the day.
The same goes for falling asleep. Some only have to lay their head on their pillow to fall asleep, while others turn over several times in bed waiting, for a longer or longer time, to fall asleep.
A noisy environment, stress, pain, poor bedding, excess caffeine or even certain illnesses can disrupt falling asleep and have repercussions on the quality of sleep.
There is no miracle cure for falling asleep in seconds, but several tips can help you fall asleep faster.
Here are 7 simple and effective tips to apply before going to bed:
To make it easier to fall asleep, without taking medication, try these 7 tips before going to bed:
Take a hot bath or shower
To promote relaxation, taking a hot bath or shower in the evening a few hours before bedtime is very effective. Hot water helps relax muscles and release tension accumulated during the day.
A hot bath or a hot shower is therefore a good preparation to help you fall asleep quickly.
Do meditation
To soothe the mind and find sleep more easily and sustainably, meditation is ideal.
Meditation is a free activity accessible to everyone which allows you to ward off stress and pain, better manage emotions, improve your mood and relax; which directly impacts the quality of sleep.
Meditation consists of concentrating on your breathing, observing your inhalations and exhalations. You need to take deep breaths, then exhale for a long time (it is possible to hold the air for a few seconds before exhaling). This breathing exercise must be repeated 5 times, it allows more oxygen to be supplied to the nervous system, which causes a state of relaxation and relaxation.
Then, you must pay attention to each part of the body, while maintaining part of the attention on your breathing. This method makes it possible to identify areas of tension.
During meditation, it is also advisable to think of positive moments of the day that is ending, and to imagine a place (real or imaginary) similar to a haven of peace in which you feel good and mind can escape.
You can practice meditation on the bed or on the floor on a mat, sitting or lying down. Sitting allows for a clear separation between states of meditation and sleep, while lying down allows for an easier and quicker transition to sleep.
Limit the consumption of stimulants
Stimulants such as coffee, tea, alcohol, sodas or even energy drinks are sleep disruptors.
These products contain caffeine, which acts as a stimulant, and are diuretics, which dehydrate the body more quickly.
Consumed before bedtime, they prevent you from falling asleep quickly, cause repetitive awakenings during the night, promote the feeling of thirst and increase your heart rate. Sleep therefore no longer becomes restorative.
These drinks should be replaced with calming herbal infusions / herbal teas which help calm the nerves and prepare for sleep.
Avoid screens
Screens (smartphones, tablets, computers, television) and their blue light tend to slow down the production of melanin and therefore melatonin (sleep hormone). They delay and therefore prevent falling asleep.
Before going to bed, it is therefore advisable to turn off your devices and focus on a relaxing activity such as reading. Indeed, reading a book allows you to escape and put your problems aside by thinking about something else. Reading thus contributes to falling asleep more quickly and to more quality sleep.
Choosing good bedding
Comfortable bedding adapted to your needs facilitates restful and rapid sleep. Poor quality sleeping arrangements have a direct negative impact on the quality of sleep and can cause physical pain (neck or back).
In addition, it is important to change your blankets depending on the season: sleeping too covered in summer or not covered enough in winter can delay falling asleep.
Sleep in a calm environment
To fall asleep quickly and have a good night's restful sleep, the bedroom should be quiet and low in light.
Noises and light can be annoying and prevent you from falling asleep, especially for hypersensitive people.
In addition, the temperature of the bedroom should not be too hot because the body temperature may be high, which promotes sweating and makes it difficult to fall asleep.
Take food supplements based on relaxing plants
There are many food supplements based on relaxing plants to promote better quality sleep and combat sleep disorders such as sleep apnea, insomnia or even nighttime awakenings.
Indeed, many plants such as linden, verbena, chamomile, passionflower and even lemon balm have the virtue of promoting relaxation and reducing stress.
In cases of mild sleep disorders, they are an alternative to chemical medications such as anxiolytics or sleeping pills.
Délicure offers vegan “Sleep” gummies made in France with natural flavors. Their composition, rich in plants (linden, passionflower and poppy), vitamins (B5 and B6) and melatonin (sleep hormone) makes it easier to fall asleep and limits waking up during the night.
It is recommended to take two gummies, 30 minutes before bedtime, to relax and fall asleep quickly.
Being natural, these gummies do not cause side effects or addiction, and do not pose any health risks.
To benefit from a good night's sleep, Délicure also offers a good night CBD + CBN oil . Based on organic sweet almond oil, this oil is enriched with broad-spectrum CBD, CBN (cannabinol) and orange blossom essential oil. It does not contain THC and is made in a French laboratory with high quality CBD.
CBD , a molecule derived from the hemp plant, is said to have a positive effect on the limbic system of the brain, in which there are numerous endocannabinoids as well as CB1 and CB2 receptors. According to certain studies*, the latter plays an essential role in maintaining mental health and emotional well-being.
Consuming CBD before going to bed allows you to relax by releasing all tension, and thus promotes faster falling asleep .
Before going to bed, just a few drops of oil are enough to promote relaxation and fall asleep more quickly. These drops can be placed under the tongue (the effects will be felt in a few minutes) or in drinks (herbal teas, infusions, etc.).
In the event of significant and repetitive sleep disorders (insomnia, sleep apnea, nocturnal awakenings, etc.) which harm the quality of life, it is strongly recommended to consult a doctor who will prescribe appropriate treatment.
*https://www.medecinesciences.org/en/articles/medsci/full_html/2004/01/medsci2004201p45/medsci2004201p45.html
https://www.norml.fr/wp-content/uploads/2016/11/2004-SYSTEME-ENDOCANNABINOIDE.pdf
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