There are many challenges when it comes to your sleep, but falling asleep has its own set of challenges. With the stresses of the day and thinking about what needs to be done tomorrow, falling asleep can be challenging. Here are three effortless ways to fall asleep faster without taking too much time.
Limiting Screen Time to Fall Asleep Faster
The blue light from technology restricts the production of melatonin and leads to a disruption in your circadian rhythm. Being exposed to blue light in the evening can trick our brain into thinking it is still daytime which can make us feel more alert instead of tired. Common sources of blue light include:
- Fluorescent lights
- LED lights
- Smartphones
- Televisions
- Computer screens
- Tablets
- E-readers
- Video games
Taking a warm bath is a good replacement for using technology before bed. The warmth of a tub induces sleepiness by cooling the body’s core temperature. A research study conducted by the University of Texas explains that taking a shower or bath 1-2 hours before bed at approximately 104-109 degrees Fahrenheit can significantly improve sleep quality by enhancing the body’s natural circadian rhythms and reducing sleep onset latency (the time it takes to go from awake to asleep).
Essential Oils
Essential oils are highly concentrated, natural plant-based aromatic fluids that offer a wealth of benefits. When it comes to essential oils for sleep, there are several options that may promote relaxation. They include:
- Lavender- known for its calming effects and has sedative properties that can enhance both sleep quality and duration.
- Chamomile- has relaxing and soothing properties that can contribute to better sleep.
- Bergamot- may help to reduce blood pressure and promote relaxation.
- Peppermint- can have anti-inflammatory properties and a refreshing scent.
- Sandalwood- mood-enhancing properties and can help you feel grounded.
- Marjoram- great for stress relief and promoting relaxation.
- Cedarwood- often used in blends for relaxation and sleep support.
Essential oils can provide numerous benefits when used on your pillow, including better sleep, reduced stress, and improved respiratory function. However, there are a few things you should keep in mind before putting essential oils on your pillow. First, be sure to use high quality essential oils that are contaminant free. Second, only use a small amount on your pillow to make sure it does not irritate your skin. Finally, make sure to let the oil settle into the pillow before placing your pillow case back on.
Supplements
When looking for ways to fall asleep and stay asleep, individuals will turn to over the counter sleeping medication. However, some medications have negative effects when using them. Individuals will also use prescription sleeping pills to help them sleep. Depending on the type of prescription sleeping pills, side effects may include:
- Dizziness or lightheadedness, which may lead to falls
- Headache
- Diarrhea or nausea
- Prolonged drowsiness, more so with drugs that help you stay asleep
- Severe allergic reaction
- Sleep-related behaviors, such as driving or eating when not fully awake
- Changes in thinking and behavior, such as hallucinations, agitation, trouble remembering events, suicidal thoughts, and bizarre behavior
- Daytime memory and performance problems.
Natural sleep aids are considered safer than over the counter and prescription medications because they tend to have fewer side effects. Some of the ingredients in natural sleep aids include:
- Chamomile- a gentle herb that has a calming effect. It also aids in digestion, soothes and heals skin, relaxes muscles, and relieves headaches
- Valerian- herbal medicine made from the root of the plant. It is noted to act as a sedative and help to ease menstrual/stomach cramps, muscle/joint pain, depression, and headaches.
- Hops- female flowers of the hop plant. It is used to add flavor into beverages and herbal medicines.
- Melatonin- a hormone made in the pineal gland that controls your circadian rhythm. Supplemental melatonin may help you fall asleep faster and boost the quality of sleep while helping to relieve symptoms of jet lag, boost immunity, and fight inflammation.
- Passionflower- a plant that produces a calming effect. It brings the feeling of relaxation and sleepiness and can also help to relieve pain, muscle spasms, and inflammation.
- Lavender- a fragrant plant used for medicine, perfume, and oil. It is thought to boost health and well-being
While there are many sleeping aids out there, Relaxium Sleep is America’s #1 Trusted Sleep Aid, and here is why:
- The perfect synergistic blend of ingredients based on clinical experience and background
- The highest quality ingredients available, for reliable potency and effectiveness.
- It’s safe and non-habit-forming which means it comes with no risk of side effects or dependency.
- It’s made in the USA in an FDA-inspected facility for quality you can trust.
- It’s an incredible value!
Relaxium Sleep combines multiple sleep-inducing ingredients, including melatonin, to address the complex and multifaceted nature of sleep disturbances. While melatonin is a vital component in promoting sleep, Relaxium Sleep’s inclusion of a variety of sleep-promoting ingredients enhances its effectiveness and versatility. This comprehensive approach takes into account that not all sleep issues are the same and that different individuals may require different solutions.
Relaxium offers a number of safe and effective supplements that aid in the categories of sleep, calm, focus, and immunity. Created by Clinical Neurologist, Dr. Eric Ciliberti, TryRelaxium.com offers a 30-day Money Back Guarantee trial of Relaxium Sleep to allow our users to truly experience its effects. To try the product today visit our website for more information.
To restful and healthy days ahead.
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
Relaxium | Features of Our All Drug-Free Ingredients
Bathing Before Bedtime: What You Need to Know – Sleep Care Pro
Can I Put Essential Oils on My Pillow? – Holistic Health Talks