How to Fall Asleep Faster | 7 Ways

7 Simple Ways on How to Fall Asleep Faster Every Night

Of all the human body does, there are only a couple things that are mandatory; breathing, eatting, drinking water and of course sleeping. But, did you know that over half of adults are not satisfied with their sleep quality? Sleeping well each night is much easier said than done. If you suffer from poor sleep we are going to give you 8 simple ways to fall asleep faster every night 😴 . Let’s go!

Why is Sleep so Important?

With so many of us struggling with sleep, it is hard to feel your best and brightest everyday. But how important is sleep? We’ve all had those nights where we get 4 hours (or less) and make it through the next day just fine. In short, sleep is vitally important and lacking just 1 hour off of the nightly recommended 7.5 to 8 hours has major mental and health implications.

According to The Sleep Foundation, reducing the number of hours of sleep has serious health and mental repercussions. Studies show that even missing 1 hour of sleep can leave a person vulnerable to lapses in attention span, a delay in reactions, mood swings and reduced mental cognition. While having enough sleep can improve your ability to learn, your memory functions, your decision making and spark your creativity.

Other Negative Benefits of Not Sleeping Enough

It has been suggested people can build a tolerance to sleep deprivation. We often hear about a CEO or business owner who only sleeps 6 hours a night. While it is important to do what you need to do everyday for work or your family, sleep should be equally as important. Tread carefully if your job or life requires you to work long hours; you could be affecting your health for the long term and developing a terrible sleep habit.

Lack of sleep has been closely linked to a higher risk of medical conditions and even disease. Some of these conditions are: obesity, type 2 diabetes, heart disease, poor mental health and even early death.

Development of Sleep Disorders

If you are having a tough time each night or several nights a week falling asleep, you may be developing a sleep disorder. If you think this is the case, please speak to a medical professional as explained above, it could have major health implications.

WebMD states that there are two types of sleep disorders; short-term insomnia and long term insomnia. Long term insomnia is classified as anyone having sleep problems at least 3 nights a week and lasting more than 3 months.

With both cases, sleep is entwined with a couple of factors. Those being a person’s physical condition, the presence of pain, daily stress and other mental factors like depression.

Other factors that can affect your sleep are:

• Your Genetics – Research and studies have found a direct connection between sleep disorders and a person’s genetic makeup. This disorder affects a person’s neurologic ability to regulate sleep hours.
• Medication – Certain medications can have a negative impact on a person’s ability to fall asleep. Antidepressants, some blood pressure medication and over the counter cold medication are just a few.

The Aging Process – About half of all people over the age of 65 have a sleep disorder. Often times, this is complicated more because of the commonality of older people using medication for other health issues.

How Does CBD Help with Sleep?

CBD oil in the UK is used by over a million people to help take control of their circadian rhythm. Your circadian rhythm is a process that takes place over each day (or night). One of the most commonly referenced circadian rhythms is a person’s sleep-wake cycle.

CBD works with the body’s own internal system to develop more melatonin. This extra production aids the body in falling asleep and staying asleep. The biggest benefit is that CBD is all natural and works with the body in a natural way. CBD will not make you feel tired during the day as it works with the body’s signals that nighttime is the correct period to start thinking about sleep. Thus making it ok to take CBD oil during the day for other health issues. You can read more here.

7 Simple Ways How to fall asleep faster, deeper and longer

If you are concerned about anything you’ve just read, we don’t blame you. Sleep is a serious issue and should be treated as such. If you are not sure if you have or are developing a sleep disorder, you should first try to add some things into your daily routine to improve your sleep.

Here are our 7 ways to fall asleep faster:

1.  Make Improvements to your sleep schedule

The best place to start when trying to improve your nightly sleep cycle is to put in place a sleep schedule. Going to sleep and waking up at the same time each day enforces a sleep pattern that the body has more of a chance to adhere to.When we were children, our parents used to tell us it was bedtime. This produced a rhythm and mimicked a sleep schedule. This should be incorporated into your adult life.

We understand that there will be nights out with friends, or late nights at the office, maybe you’ve just started a family; but setting a dedicated time to go to sleep is vitally important and will allow you to fall asleep a bit easier.

2. Meditation

Meditation and mindfulness leads to lower stress. If you’ve never meditated before or feel like you don’t know how, it’s easier than you think. One of the best ways to get started is to clear your mind and try your best to keep it clear. Shoo away any thoughts and try to keep your mind floating in its space. A helpful tip is to concentrate on just your breathing.

The main goal of meditation is to reduce stress. Stress can affect a person’s hormone production, which is the root cause of it disrupting sleep. Meditation can be done daily and even just 10 minutes can be effective in lowering stress and helping you get the sleep you deserve.

3. Regular Exercise

Exercising several times a week can make vast improvements to your sleep performance. It is not about just working out until you are tired (although that would help), exercise helps the body produce hormones that signal the mind to fall asleep faster and more soundly.

A study done in Brazil at the Federal University of São Paulo found that exercising regularly could help a person fall asleep 13 minutes faster and stay asleep for 18 minutes longer each day. If you added up all of the extra sleep, that would equate to over 3.5 hours of “extra sleep” a week.

Getting started with regular exercise is difficult for some, try starting small. A walk works great or even cleaning the house is considered a pretty decent workout. Get creative, the key is to stay active.

If you are just starting an exercise routine, try using CBD oil everyday to reduce sore muscles. You may just find the perfect daily routine your sleep pattern needs.

4. Fall Asleep Faster by Reducing Your Caffeine Intake

Coffee and caffeine in general is a basic part of most people’s day. That morning cup of coffee is a ritual and a great way to wake up and be ready for the day. If you have sleeping issues, caffeine may be your ‘go to’ solution for shaking off that tired feeling.

There is nothing wrong with having coffee, but if you drink it into the late afternoon, this extra caffeine intake could be causing major sleep performance issues.

Caffeine blocks the adenosine receptors which in turn has an effect on your brain’s ability to become sleep ready. Caffeine has been linked to increased stress levels in the body, so it is probably best to examine your daily intake anyways. Remember, every small step in the right direction counts.

Read more information about CBD oil and Caffeine.

5. Leave the Phone and Laptop Alone

The blue light from a phone screen reduces melatonin production which is essential for a great night’s rest. Melatonin helps regulate your body’s circadian rhythm and sleep-wake cycle.

When a room is dark, our bodies build up melatonin and release it so that we feel tired and fall asleep easily. Letting go of your cellphone an hour before bed will help you fall asleep much easier. Give it a try, we promise you will notice a difference.

6. Use the 4-7-8 method

The 4-7-8 method could be an effective approach to getting to sleep faster. This exercise works on a person’s breathing rhythm. Controlling your breathing can help the mind relax allowing the body to be more calm and focus on sleep. To use the 4-7-8 method, follow these easy steps:

1. Open your mouth and exhale completely. Make a swoosh sound as you exhale to signal to the body that you want to expel all of the air in your lungs.
2. Next, close your mouth and breathe in through your nose for 4 seconds.
3. After that, hold your breath for 7 seconds. Let your mind be calm much like the meditation exercise mentioned above.
4. Finish by exhaling for a full 8 seconds again with a swooshing sound.

Repeat these steps at least 4 times and work your way up to 8 times. This is a breathing exercise technique used to get into a deep state or relaxation. While it may seem like a gimmick at first, it can be very effective in helping you get the relaxation you need to fall asleep faster.

7. Taking Sleep Enhancing Supplements Like CBD Oil

Our final tip for a peaceful night’s sleep comes in the form of sleep-enhancing supplements. There’s a lot to choose from, and the best option will depend on your well-being needs. However, to help out, we’ve highlighted a handful of our favourites:

Our last recommendation is the use of sleep enhancing supplements. We will focus primarily on CBD oil and its ability to help you fall asleep more quickly. We will also include some all natural supplements that have been known to work.

CBD Oil

CBD oil’s benefits go far outside of just the topic of this article, sleep. But when we look at the sleep benefit alone, CBD has a proven track record of helping people fall asleep faster, deeper and for longer.

Working with the body’s ECS system, CBD and bonds with receptors to influence body functions in a positive way. The ECS is tasked with creating homeostasis in the body meaning the perfect balance of all systems, including your sleep patterns.

CBD helps the body create melatonin which is used to signal the mind that it is time for sleep. While that may be good for people with the occasional sleep issue; what about people who can’t sleep due to pain or anxiety?

Anxiety and stress can keep the mind racing and prevent you from falling asleep easily or for the entire night. CBD has been shown in studies to help people who are suffering from anxiety.

Pain also plays a big factor in a person’s ability to sleep. Taking pain killers nightly is not a particularly safe solution. CBD may be able to help. CBD has been shown to be a natural anti-inflammatory. You can use it topically as well as orally to reduce pain and help you sleep better.

Melatonin

Melatonin has been a dietary supplement for decades and has a proven track record of helping people get sleep. Taking melatonin along with CBD oil can have a powerful effect. You can usually buy melatonin at a pharmacy over the counter.

5-HTP

Boosting your serotonin levels helps to reduce stress and its effects. Eating food has been linked to boosting serotonin but this is not the best option as you don’t want the extra calories around bedtime.

That’s where 5-HTP comes in. This supplement helps the body boost serotonin production and lowers stress in turn. 5-HTP can be purchased at a local supplements store, online or even some grocery stores.

Lavender

Lavender has been herald for centuries for providing sleep relief. Scientist believe this is because of the terpene profile lavender has. For more on terpenes click here.

Get the Rest you Deserve

These are our top 7 tips to fall asleep faster. Putting just a few of these into your nightly routine can make dramatic improvements to you overall health and mental wellbeing.

If you are considering using CBD oil as a sleep and health aid, visit our CBD store page. There you will find quality, lab tested CBD in strong enough concentrations to help you achieve a positive outcome. Isn’t it time you get the sleep you deserve?