Are you one of those people who can’t seem to turn their brain off at night?
If you’re lying awake at night, struggling to settle into the sleep your body desperately needs, this blog is for you.
I’m going to go over 5 tips that will help you fall asleep faster, so you can thrive.
The big difference between insomnia and sleep onset insomnia is that when you have hard time falling asleep, you usually sleep ok through the night once you do eventually drift off.
So, the first tip to help you accomplish that is…
Sleep in a cool room!
Studies show that people sleeping in rooms that are 60-67 degrees Fahrenheit are experiencing dramatically improved sleeping conditions. (1)
So the goal is to regulate the temperature in your room in that window, even if your body normally runs a little bit hot.
Many people sleep with fans, and they think it’s just the white noise that’s helping them sleep, but that cool breeze is helping make a difference too.
Use essential oils…
Lavender essential oil is excellent for promoting better sleep and helping you relax.
There was a study done in 2005 in the Journal of Complementary and Alternative Medicine (2) that looked at those that used lavender oil in a diffuser, versus those that didn’t.
The study was only able to collect so much in the way of results, but there was enough there for the scientists to conclude that the lavender oil made a significant difference.
“Single-blind randomized studies investigated the effectiveness of lavender odor on quality of sleep showed that lavender improved the mean scores of sleep quality in fifteen healthy students, in sixty-four ischemic heart disease patients, and in thirty-four midlife women with insomnia.” (2)
There was a dramatic decrease in sleep onset insomnia in those who went to sleep with the diffuser running, versus those who did not use essential oils. They were falling asleep 40-50% faster!
Other great oils for helping with sleep include cedarwood and vetiver.
How about those Binaural beats?
The next tip comes as a result of studies done by NASA.
NASA created an app, called The Sleep Genius app, that uses binaural beats and music to help you get to sleep.
This is how it works: “Horowitz mixed in what are known as binaural beats: stereo-beating pulses of sound that synchronize the cortex of the brain. He arranged the beats to match the brain’s rhythm changes during different stages of sleep, helping to keep a person in slumber throughout the night. Third, he added auditory-facilitated relaxation, which means using calming sounds to lower heart and breathing rates to levels that promote sleep.” (3)
The app uses music with amplitude auditory pulses that occur around 2Hz frequency.
This frequency is perfect for easing the brain into the theta state that is going to help you fall asleep, and stay asleep.
Turn off those blue lights!
No really, the blue light emitted from computers, cell phones, etc. can really hurt your ability to fall asleep.
Studies are showing that the blue lights emitted from your devices actually stops the production of melatonin, which is known as the sleep hormone. Without the right levels of melatonin, falling asleep will be difficult, and getting a good night’s sleep might be an issue too.
The studies on blue light exposure, especially at night, are uncovering some alarming results: “Study after study has linked working the night shift and exposure to light at night to several types of cancer (breast, prostate), diabetes, heart disease, and obesity. It’s not exactly clear why nighttime light exposure seems to be so bad for us. But we do know that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, and there’s some experimental evidence (it’s very preliminary) that lower melatonin levels might explain the association with cancer.” (4)
So, instead, try candle light, or yellow light, in the hour or so leading up to bedtime. If you can, try putting away your devices about an hour before you want to fall asleep.
You may have noticed if you have a newer iPhone that it shifts over to a yellow light setting at night, and this is to prevent sleep issues. There are apps available that can help accomplish the same thing. Plus, there are glasses, or lenses available that have a yellow tint, which helps to stop the blue light from killing off your melatonin.
When you’re actually turning in for the night, it’s best to turn off all the lights. Even the smallest amount of light can seriously disrupt your sleep. (4)
Turmeric to the rescue!
You’ve probably heard of at least some of the incredible benefits of making turmeric part of your diet. It can help with sleep, too!
Turmeric works to reduce inflammation throughout your body, which makes it so that your body can send the right communication to the brain. This allows for tryptophan to be absorbed and converted into serotonin, and eventually into melatonin, which is essential for sleep.
Not just any turmeric is going to make this happen for you though. Most forms of turmeric cannot be properly absorbed by your body.
For maximum absorption, give PuraTHRIVE a try – Micellular and Liposomal technologies combine to ensure that your body gets the full dose of turmeric and can reap the full benefits of the nutrition.
Click here for more information, and to learn more about the benefits of Turmeric for your overall health.