Can't Sleep? Here Are 5 Science-Backed Ways To Fall Asleep Faster

Can't Sleep? Here Are 5 Science-Backed Ways To Fall Asleep Faster


July 8, 2019 | Eul Basa

Can't Sleep? Here Are 5 Science-Backed Ways To Fall Asleep Faster


Do you have a hard time falling asleep? Don't worry, you're not alone—according to the American Sleep Association, as many as 70 million US adults suffer from a sleep disorder, with insomnia being the most common. While many individuals only experience a mild version of it, there are others who deal with a much more severe case.

Chronic insomnia is not good for your long term health. Among the many side effects are a risk of depression, increased blood pressure, fatigue, lower concentration, poor memory, mood shifts, and decreased work performance. If counting sheep hasn't been working for you, try the following science-backed tips for falling asleep faster.

Image result for man awake in bedTops Images

Don't forget to check the comment section below the article for more interesting stories!

#1 Lower The Temp

A common cause of restlessness at night is elevated temperatures. In order to fall asleep, our bodies need to cool down, and it's harder for them to do that when we feel hot, says Harvard Medical School. To help your body speed up its natural cool down, you can try to cool your bedroom or take a hot shower before you go to bed.

The National Sleep Foundation recommends a room temperature between 60 to 67 degrees Fahrenheit for the best sleep. Ideally, the temperature should be kept consistent, so instead of using fans or keeping a window open, just simply adjust your thermostat. Additionally, several studies have shown that warming your body, say, with a hot shower, before bedtime will help induce sleep as long as there's enough time to cool off afterward.

Image result for lowering thermostatDirect Energy

Advertisement

#2 Keep The Socks On

It may seem uncomfortable, but wearing your socks at night may actually help you doze off much faster. For many people, cold feet may be the reason for their restlessness. According to Healthline, having cold feet can constrict your blood vessels, making it harder for blood to circulate and reach the most important areas of your body.

By keeping the socks on at night, you can improve your body's circulation, which in effect cools your core body temperature. It can also keep your heels moisturized, preventing them from drying and cracking. Just make sure you don't wear socks that are too tight or are intended for compression, as they will divert the blood flow away from the feet when lying down.

Image result for socks in bedRD

Advertisement

#3 Use Lavender Scents

Before you go to your doctor and ask for sleeping pills, try lavender first! Several reports have shown that the scent of lavender can have sedative effects to help you catch those Zs sooner. According to one study in the Journal of Alternative and Complementary Medicine, the use of inhaled lavender combined with proper sleep hygiene (that is, behaviors that one can adapt to promote good sleep) helped to improve the sleep quality for college students with sleep issues.

A lavender aromatherapy diffuser should suffice, but if you wanted to take it a step further, you could also try using lavender oil. You can apply two to three drops of lavender oil on your hands, then massage it gently into the back of our neck, chest, wrist, and temples. Doing this can induce sleep, slow your heartbeat, and relieve stress and anxiety.

Image result for lavender oilBody Health Love

Advertisement

#4 Avoid Blue Light

There's a reason why our cellphones have a "Night Mode." According to Harvard Health, blue wavelengths of light, which come from artificial lighting like LEDs, can throw off the body's circadian rhythm, or biological clock. While blue light is beneficial for things like reaction time and mood during the daytime, it can really affect sleep patterns at night. There may even be a link to blue light exposure and some major diseases like cancer, heart disease, diabetes, and obesity.

Our bodies respond to darkness by upregulating the production of melatonin, a sleep hormone that helps to cool the body down in preparation for sleep. A study in the Journal of Clinical Endocrinology & Metabolism showed that exposure to blue light in the night time caused melatonin production to be suppressed by as much as 85 percent. Needless to say, if your cellphone or other electronic devices have a "Night Mode," make sure to use it; otherwise simply avoid using artificial lights before bed.

Related imageHarvard Health

Advertisement

#5 Apply Acupressure

Acupressure is a practice of self-massage on the same points of the body that are also targeted in acupuncture. However, instead of using needles, a slight pressure is applied to those points instead. There are several in-depth guides online that you can follow to learn more about acupressure, but you can always try these pressure points to start: behind the ear, the wrist, the balls of your feet, and just above the toes. Happy sleeping!

Image result for acupressureMassage Mag

Source


READ MORE

10 Hidden Expenses That Are Draining Your Wallet Every Month

Even the most careful budgeters can end up wondering where their money went at the end of the month. Very often it's the small, recurring expenses that quietly add up over time.
May 6, 2025 Miles Brucker

10 Money Habits Of People Who Retire Before 40

Retiring at 40 isn't a pipe dream, and you don't have to be a tech genius, Wall Street bro, or pro athlete to do it. But you have to follow the habits of those who've done it before.
April 15, 2025 Penelope Singh
corporateinternal

10 Shocking Corporate Meltdowns

Major corporations seem so stable. That's why shocking corporate meltdowns are so compelling. Here are 10 of the worst ever.
June 14, 2023 Eul Basa
Signs You're Broke Internal

10 Signs You're Broke

Discover the 10 unmistakable signs that you might be facing financial difficulties. From living paycheck to paycheck to avoiding bills, this article delves into the indicators of being broke and offers insights into understanding and assessing your financial health.
October 4, 2023 Sammy Tran

10 Simple Tricks to Save on Your Water Bill

Explore ten straightforward and effective ways to significantly cut your water bill, each supported by savings statistics, and gain insights into common water-wasting habits and the cost structure of water bills. This guide offers practical advice on water conservation, helping households to be more water-efficient and financially savvy.
September 29, 2023 Allison Robertson

10 Vintage Sports Cards That Are Worth a Fortune Today

Explore the lucrative world of vintage sports cards with a deep dive into 10 cards that have skyrocketed in value over the years. From baseball legends to basketball icons, uncover the stories and prices behind these treasured collectibles.
November 1, 2023 Sammy Tran


Disclaimer

The information on MoneyMade.com is intended to support financial literacy and should not be considered tax or legal advice. It is not meant to serve as a forecast, research report, or investment recommendation, nor should it be taken as an offer or solicitation to buy or sell any securities or adopt any particular investment strategy. All financial, tax, and legal decisions should be made with the help of a qualified professional. We do not guarantee the accuracy, timeliness, or outcomes associated with the use of this content.





Dear reader,


It’s true what they say: money makes the world go round. In order to succeed in this life, you need to have a good grasp of key financial concepts. That’s where Moneymade comes in. Our mission is to provide you with the best financial advice and information to help you navigate this ever-changing world. Sometimes, generating wealth just requires common sense. Don’t max out your credit card if you can’t afford the interest payments. Don’t overspend on Christmas shopping. When ordering gifts on Amazon, make sure you factor in taxes and shipping costs. If you need a new car, consider a model that’s easy to repair instead of an expensive BMW or Mercedes. Sometimes you dream vacation to Hawaii or the Bahamas just isn’t in the budget, but there may be more affordable all-inclusive hotels if you know where to look.


Looking for a new home? Make sure you get a mortgage rate that works for you. That means understanding the difference between fixed and variable interest rates. Whether you’re looking to learn how to make money, save money, or invest your money, our well-researched and insightful content will set you on the path to financial success. Passionate about mortgage rates, real estate, investing, saving, or anything money-related? Looking to learn how to generate wealth? Improve your life today with Moneymade. If you have any feedback for the MoneyMade team, please reach out to [email protected]. Thanks for your help!


Warmest regards,

The Moneymade team