Do you want to know how to shorten the time between lying down and actually falling
asleep? I'm Nick welcome to All Our Questions where I search the internet for questions
that we all want answers to and I answer them. Today's question is, "How do I fall
asleep fast?" We're gonna find out and we're starting right now! Getting
enough sleep is one of the most important things that we can do for
ourselves outside of diet and exercise and sometimes falling asleep can be a
nightmare... couldn't resist, the urge to pun was way too strong. It should typically take
around 15 to 20 minutes to fall asleep but there are things that you can do to
speed that process up a little bit. Step one for falling asleep faster, as much as you're
gonna hate to hear it, is to turn off, or at least silence, your electronics. A good
rule of thumb is, if it has an electrical current going through it you should turn it
off, silence it or at the very least put it down an hour before you plan on going
to sleep. I know right who's actually gonna do that? But here's why helps you
fall asleep faster if you do. As the Sun goes down your body starts releasing
hormones that increases your level of tiredness as the night crawls on. The blue
light from whatever device you're looking at delays the release of
melatonin which makes falling asleep take even more time. If you're a gamer
this next part you're really not gonna like it at all!
Studies conducted at the University of Arkansas concluded that people who play
games more than seven hours per week
don't sleep as good as people who play games less than seven hours, but I guess
it's easy for people to judge who don't know what it feels like to be in the
middle of GTA height at 5 o'clock in the morning, right?
Social media outlets have been known to induce feelings of stress and feelings
of anxiety so updating everybody to let them know that you're going to sleep might be
part of the reason that you're actually not falling asleep fast. Let me know in
the comments below any tricks that you have for falling asleep faster. The next thing
you can do to fall asleep faster most of the time is to have a regular exercise
routine. Walking, biking, swimming ...anything aerobic for 30 to 40 minutes four times
per week will not only improve the quality of your sleep but also help you
fall asleep faster more regularly.
Another trick is to watch what and when you eat. Protein helps your body make
tryptophan and your brain uses tryptophan to induce sleepiness by converting into
serotonin and then in the melatonin which helps you sleep.
Carbohydrates help your brain use tryptophan so a late bedtime snack
containing both will help you fall asleep faster. Something along the lines of
peanut butter spread out on a piece of bread or maybe even a piece of toast
should do the trick just make sure to keep it small. It's also good practice to
eat dinner three hours before you go to sleep so that when you're laying there
trying to sleep your body isn't trying to process an entire meal. Having a
consistent sleep routine will also help you fall asleep faster. If you're like me
and you go to sleep at different times all the time with no real set schedule
then our bodies don't really know when to start making us tired and essentially
we're kind of screwing up our circadian rhythms a little bit which is having a
negative effect on our sleep. But if you're somebody that holds a pretty tight
schedule together and you can say I'm gonna go to bed at this time every
single night, doing so help you fall asleep faster. If you have an air
conditioner turning it on will help lower your core body temperature which
will help your body create the processes involved in making you fall asleep. The
ideal temperature is dependent on the person, for example what's perfect for me
may be a little bit too cold for you or vice versa.
The recommended starting temperature to figure out what's best for you is
65 degrees Fahrenheit or about 18-ish degrees Celsius then you adjust
accordingly based on what you find to be the most comfortable. Taking a quick and
warm shower or bath can actually help you too. Studies have shown that warming your
skin surface can actually help you fall asleep faster, I know what you're
thinking, wait a minute here Nick didn't you just say that I need to turn on my air
conditioner? I did, you see the air conditioner's gonna help lower your core
temperature which is going to help you fall asleep and stay asleep. The shower is
going to raise your skin temperature and it's going to help you fall asleep
faster and help you sleep
deeper. So mixing the two makes for a perfect combination of faster, deeper
sleep. A cool dark room is gonna give you the best results when it comes to trying
to fall asleep faster. If you take out your TV or at least keep it off a couple of
hours before going to bed and you don't bring anything work related in your
bedroom then your brain is going to associate your bedroom with relaxation and going to
sleep and yeah, of course that too, but mainly going to sleep. Let me know in the
comments below any tricks that you have for falling asleep faster. If you know
anyone that has difficulty sleeping
send them this video, it might help them out. And if you're not already subscribed
make sure to hit the subscribe button somewhere on this page so you can get
more answers, to all our questions. Thank you so much for watching I'll see you next time!