Beauty and Fashion Expert’s Top Secrets for Falling Asleep Fast—In Just 5 Minutes!
Expert-Approved Techniques for Falling Asleep in Record Time—In Just 5 Minutes or Less!
We all know the struggle of trying to fall asleep at night. It’s like a battle between our restless minds and the allure of tempting screens. But fear not, for we have found the ultimate sleep expert who can teach us the art of falling asleep fast. Dr. Preeti Devnani, MD, is a certified sleep expert who has dedicated her life to managing sleep disorders. And she’s here to share some game-changing insights and ideas on building the perfect sleep routine.
Now, let’s talk about the common factors that contribute to poor sleep. We live in a 24-hour society with prolonged work hours, demanding corporate jobs, excessive use of technology, social media exposure, noise pollution, sedentary lifestyles, substance abuse, and global travel across time zones. It’s no wonder we struggle to get a good night’s sleep! And the consequences? Chronic diseases like hypertension, diabetes, depression, and obesity, increased mortality, and reduced quality of life and productivity. Yikes!
But fear not, because Dr. Devnani has three sleep-saving tips that will change your life. First, turn down the temperature. A cool room, around 65 degrees, is optimum for sleep. Second, find the perfect mattress for you. It’s a personal choice, but make sure it’s not too hard or too soft. And if you have allergies, invest in a hypoallergenic mattress. Here are a couple of options that caught our eye:
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– $1,399 -
– $1,696 (reg. $1,995)
Now, let’s talk about the role of diet in sleep. Remember when we were kids and our parents gave us a glass of milk before bedtime? Turns out, it’s scientifically proven to help with sleep because the calcium in milk helps with the production of tryptophan, which is required for the production of melatonin, the sleep hormone. Foods rich in tryptophan like almonds, chicken, turkey, soybeans, and eggs are good for sleep. And don’t forget to include foods rich in melatonin like cherry juice, ginger root, walnuts, peanuts, and fresh mint.
But here’s the catch – caffeine and alcohol can mess up your sleep. Limit caffeine to before 3 p.m., and be aware that alcohol might make you fall asleep faster, but it actually increases wake time after sleep. So, if you want quality sleep, skip the nightcap.
Now, let’s get to the fun part – how to fall asleep fast! Dr. Devnani has five expert tips for you:
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Define a regular sleep schedule: Stick to a consistent bedtime and wake time to maintain your circadian rhythm. Trust us, your body will thank you.
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Develop a relaxing bedtime routine: Say goodbye to stress and hello to relaxation. Take a warm bath, journal, sip some de-caffeinated tea, read a book, meditate, listen to soothing music, or practice some breathwork. The choice is yours!
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Stop using your bed as a home office: Your bed should be a sanctuary for sleep and intimacy only. No more bringing work into the bedroom!
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Be a morning (workout) person: Get your exercise in the morning, preferably in sunlight. Strenuous workouts in the late evening or right before bed can interfere with sleep onset. So, rise and shine!
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Stop looking at your phone in bed: We know it’s tempting, but resist the urge. Electronic gadgets with back-lit displays suppress melatonin production, making it harder to fall asleep. Try putting your phone out of reach before getting into bed and avoid blue light as much as possible.
And if you’re in a hurry to fall asleep, we have a few emergency tricks up our sleeve. Guided visualization or meditation can help relax your body and mind. Check out resources like Headspace, Calm, or Superhuman for soothing meditations and visualizations. Another trick is paradoxical intention – actively engage in the behavior that you’re stressed about. It can help reduce performance anxiety related to sleep. And finally, count your breaths. It’s a simple yet effective technique to calm your mind and fall asleep faster.
So there you have it, the secrets to falling asleep fast. Now go forth, build the perfect sleep routine, and wake up feeling refreshed and ready to take on the day!
