How To Fall Asleep Faster - Improvement pill here are you someone who spends hours tossing and turning in
bed even though you know you have to wake up early tomorrow you probably end
up getting less sleep than what you need and you wake up feeling groggy and tired
all day well today I'm gonna show you 3 tips that you've probably never
heard of that will actually make a huge difference so let's jump right into it
the first thing you have to do if you want to be able to fall asleep like a
baby at night is to get sunlight in the morning a study conducted by the
American Academy of Sleep Medicine in 2013 took a look at day shift workers in
multiple offices they found that the workers who sat close to windows got on
average a hundred and seventy three percent more sunlight throughout the day
than those who did not they then found that those same people who are receiving
more sunlight were sleeping on average 46 minutes longer
the reason they slept so much longer was because their internal clock was running
on time what I mean by this well our body releases different hormones at
different times throughout the day often referred to as the circadian rhythm or
as I like to call it the hormonal clock in the morning when sunlight hits the
receptors in your skin and eyes our body says okay it's the morning it's time to
release some cortisol this is actually a good thing it's kind of like our body's
built-in coffee machine it's what makes you feel awake and alert it plays a role
in your ability to focus and concentrate without it you will feel tired even if
you've had a full night of sleep the problem nowadays is that people aren't
getting enough sunlight in the morning to start the clock at the right time we
live in confined houses often with curtains over our windows we walk
quickly to the train station or take our cars to work where we spend the majority
of the day in an office without any sunlight this means that the cortisol
that's supposed to be released early on in the morning isn't being released on
time our internal clock is running late and this affects what happens to us
later on in the day see in the afternoon when the Sun Goes Down our body is
supposed to start producing melatonin which is often referred to as the sleep
hormone it's what makes us feel sleepy now when your internal clock is running
late you start releasing melatonin at a later time so instead of it starting at
8:00 p.m. when it's supposed to if you want to be able to fall asleep by 12 it
starts at 10:00 p.m. which means you won't start feeling tired until 2:00
a.m. so the moment you wake up make sure you open up all your blinds
sit next to the window while you get ready for the day and let the natural
sunlight hit your body try to get at least twenty to thirty minutes of
sunlight in order to get your internal clock started on time this will make
sure that you'll start producing melatonin at the right time later on in
the day so that you can fall asleep with ease when bed time comes around the
second tip is something that might surprise a lot of you but Before we jump
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alright so let's get back to the topic at hand the second thing you need to do
if you want to be able to fall asleep easier at night is to lose weight more
specifically to decrease your percentage of body fat this is all because of the
effect an overabundant of fat has on your hormones a study conducted by
Deakin University found that after healthy individuals in a meal their
cortisol levels raised by just 5% which is natural they then looked at
overweight individuals and found that after a meal their cortisol levels
raised by a whopping 51% like I mentioned before cortisol has an inverse
relationship with melatonin this means that if you're overweight you're going
to be secreting a ton of cortisol right after eating a nighttime meal like
dinner or a snack and this is gonna prevent your body from producing
melatonin at night which in turn means that you're not gonna be able to fall
asleep until much later being overweight also leads to another major problem with
sleep apnea which currently plagues over 18 million Americans this is when you
stop breathing for short periods of time while you
sleep this causes you to wake up multiple times throughout the night
which you guessed it makes you feel tired in the morning the extra fat that
accumulates around your neck has been directly linked to this sleep disorder
so that's another major reason why you need to keep your weight in check you
need to be adjusting your tight and start sticking to a fitness regimen to
keep your weight at healthy levels not just so that you can look good but so
that you can get better sleep which funny enough has been shown to make you
easier to maintain a healthy weight the third and final secret that I'm gonna be
sharing with you guys is to manipulate your body temperature like the hormonal
clock our body also has different temperatures throughout different times
of the day we are warmer during the morning when we are up and about and
cooler during the night when we are asleep this means that our body needs to
be cooler in the evenings if we want to be able to fall asleep in fact a study
conducted in 1994 found that the most optimal temperature of a room for humans
to fall asleep in is anywhere from 60 degrees to 69 degrees Fahrenheit 15
point 5 Celsius to 20 Celsius to show you just how powerful temperature
manipulation can be we can take a look at another study conducted at the
University of Pittsburgh which looked at a group of insomniacs who all had issues
falling asleep the test subjects were instructed to sleep on specially
designed cooling mats that decreased their body temperature and the results
were shocking then Sami X who usually took anywhere from one to three hours to
fall asleep were averaging out at just 13 minutes to fall asleep that's even
better than the control group who was filled with healthy individuals the
healthy people took on average 16 minutes to fall asleep that's how
powerful manipulating your temperature can be now there are a couple of ways
you can do this the first is of course to turn down the heat
don't leave the thermostat on too high or the a/c on too low try to make sure
that your room is somewhere around 65 degrees another cool trick is to take a
warm shower 1 to 2 hours before you plan on going to bed this may sound kind of
odd why are we taking a warm shower if we want to cool down but it turns out
that this actually causes your body to cool down just in time for bedtime
another way you can control your temperature is by making sure that you
have a high-quality mattress that properly ventilates a lot of cheap
mattresses out there have too much insulation and get hot easily invest in
a good mattress or even sleep on the floor and you'll find your
of being able to fall asleep much much easier and that's it guys if you get
more Sun in the morning reduce your body fat and learn to manipulate your body
temperature I guarantee that you'll find yourself falling asleep just like a baby
try it out and let me know if it works for you besides that guys stay tuned