It is essential to get a proper amount of sleep each night to be able to perform your best the following day. But what do you do when you've tried to fall asleep and sleep just doesn’t come to you?
Sometimes it takes a little more than just counting sheep! Keep reading to learn about the importance of sleep and discover surefire tips that you can implement to get yourself to hit the hay.
But wait, why do we need sleep? I’m glad you asked. Sleep is a necessary function for your body to get the rest it needs. A good night’s sleep allows your brain to recharge, store memories, and process information.
Sleep also helps the body fight diseases, heal, and grow. Without enough sleep, your immune system won’t work as effectively as it should, making you vulnerable to getting sick. In addition, sleep greatly affects your brain’s learning and memory functioning.
Not being able to fall asleep can be an indicator that you’re not getting the proper nutrients your body needs to maintain optimal health. There are plenty of delicious and nutritious foods you can eat to sleep better at night! Foods that can help you fall asleep at night include:
Not being able to fall asleep can also indicate that you may have an inconsistent sleep-wake cycle. Without a regulated sleep-wake, your body won’t know when to begin its winding-down process.
If your body doesn’t know when bedtime is, it won’t know when to release sleep hormones like melatonin, which could be the reason why you’re having trouble falling asleep! Keep reading below to learn more about your sleep-wake cycle and how to properly regulate it.
Your sleep-wake cycle refers to your body’s typical sleeping patterns over the course of 24-hours. But what if you don’t have a typical sleeping pattern?
Maintaining a consistent sleep-wake cycle is crucial if you want to be able to train your body to fall asleep at night. Not having a routine sleep-wake cycle could be the reason why you’re having trouble falling asleep each night.
Experts recommend that adults get around 7 hours of sleep per night in order to maintain enough hours of wakefulness during the day. This is why your sleep-wake cycle is so significant.
If you want to be productive and successful throughout the day, it’s necessary to get a good night’s sleep! Not to mention, getting proper amounts of sleep greatly contributes to your day-to-day mood and overall quality of life.
That being said, how does one properly regulate their sleep-wake cycle? In order to properly regulate your sleep-wake cycle, it’s important to learn about your circadian rhythm and how it works. Let’s discuss this below.
Managing your circadian rhythm is one of the most significant things you can do to regulate your sleep-wake cycle and fall asleep at night. Circadian rhythms are mental, physical, and behavioral changes that occur over a 24-hour period.
Think of your circadian rhythm as an internal biological clock; if you typically wake up at a certain time every day, your body will register that habit and signal your brain to wake you up at that time.
This means that you can actually set your own circadian rhythm by keeping a consistent schedule and forming healthy habits! That being said, there are many different factors that play a role in setting your circadian rhythm.
For instance, the body can naturally make its own circadian rhythm based on external stimuli like sunlight. When the sun rises, the light signals your brain to wake you up. When the sun sets, the darkness signals your brain to begin producing melatonin, the hormone primarily responsible for inducing sleep.
The predominant genes that play a role in regulating your circadian rhythm are the Cryptochrome and Period genes. But how do they regulate your circadian rhythm?
I’m glad you asked! The Cryptochrome and Period genes regulate your circadian rhythm by coding for specific proteins that build up in the cell’s nucleus at night and become scarce during the day. Studies suggest that these proteins signal your brain to make you sleepy.
Because your circadian rhythm is affected by both internal and external stimuli, you can actually self-regulate your circadian rhythm by getting exposure to certain external stimuli at specific times in the day.
In other words, if you want to set your internal biological clock to start waking you up earlier, you should consistently expose yourself to sunlight at an earlier time each day. You can train your brain to wake you up at the same time every day just by consistently exposing yourself to visible light at the time you want to start waking up!
That being said, there might be certain stimuli you expose yourself to throughout the day that affect your circadian rhythm without you even realizing it. For instance, your brain might confuse blue light from electronic devices with daylight.
If you want to fall asleep at night, make sure to turn off those electronics so you can regulate your circadian rhythm in the most effective way possible. Now that you know what a circadian rhythm is and how to regulate yours, let’s discuss the benefits of cultivating and maintaining a consistent routine.
If you haven’t already guessed, your routine goes hand-in-hand with your circadian rhythm (being that your circadian rhythm is your 24-hour wake-sleep cycle). Consequently, if you want to fall asleep at night, keeping a consistent and healthy routine is a great way to enable your body to do it.
Not only does maintaining a consistent routine play a role in regulating your circadian rhythm, but studies show that it can also help reduce feelings of stress and anxiety. Keeping a bedtime routine can keep your intrusive thoughts away as you focus your energy on other, soothing tasks (like falling asleep).
In addition to reducing intrusive thoughts, an effective bedtime routine will have a calming effect on your brain, as it signals your brain that it’s almost bedtime. Keeping a routine can also play an important role in emotional regulation and have a profound, positive impact on your mental health.
What are some examples of bedtime routines that can help calm you down and fall asleep? I’m glad you asked. Take a look at the things you can do before bed that can help you relax, fall asleep earlier, and improve your quality of life.
With the right bedtime routine, you’ll be falling asleep in no time! Just remember that consistency is key, and the most effective routine is the routine that works best for you. If you already have a routine and are still having trouble falling asleep, you should check out NightCap, my personal favorite way to get the best night’s sleep.
NightCap is a delicious evening cocktail made with all-natural ingredients that your body needs such as Magnesium, Zinc, Rutaecarpine, and PharmaGABA.
Click here to learn about how these ingredients can benefit you and help you achieve a deeper night’s sleep. Not only will NightCap help you sleep better, but it will also help you wake up feeling rejuvenated and ready to take on the day.
With NightCap, you can feel well-rested 24/7 and maximize your productivity throughout the day. Not to mention it tastes delicious; talk about a win-win!
Another great way to fall asleep and improve your general health is through meditative practices like yoga. Let’s discuss how yoga can improve your quality of life below.
The EarlyBird Morning Cocktail
Yoga’s been around for thousands of years for a reason! But why should you practice yoga before bed? Well, because yoga implements stretching and breathing exercises into the mix, it’s a perfect way to check in with and relax your physical body before you give it a night’s rest.
It’s important to keep in mind that some yoga flows are lighter than others, like bedtime yoga! Think of it as a wind-down evening stretch to expel stress from your limbs before going to sleep. Not only can bedtime yoga improve your physical health, but it can also help you achieve a deeper sleep, assisting you to sleep through the night and wake up feeling refreshed.
Click here to learn more about bedtime yoga and how it can benefit you!
Another great way to get a deeper, quality night’s sleep is by drinking NightCap, my personal favorite evening cocktail mentioned above. NightCap is chock-full of healthful ingredients that can help you sleep deeply through the night and improve your overall general health. It’s also the perfect refreshment after a fulfilling bedtime yoga session.
In addition to improving your sleep quality, check out this list of all the many ways bedtime yoga can improve your well-being:
The best part about all the above-mentioned health benefits is that you can reap these benefits with simple, entry-level poses. You don’t have to break your back to wind down!
Doing simple yoga poses consistently before bed for as short as fifteen minutes can make all the difference in your day-to-day physical and mental health, as well as help you fall asleep at night!
The EarlyBird Morning Cocktail
Meditation is an age-old practice that has been used by a variety of cultures to achieve deeper understanding and cultivate inner happiness. Studies show that meditating can drastically improve your health.
But what exactly is meditation? Meditation is a mindfulness practice that encourages you to focus on your breath and your physiological sensations. In order to meditate properly, it’s important to let your thoughts pass through your head as you observe them non-judgmentally.
By focusing on your breath, clearing your thoughts, and promoting mindfulness, meditation can induce a state of peace and calmness.
In addition, meditating once a day can:
As you can see, meditation is an essential element in cultivating a happy and healthy lifestyle. Because meditation is a peaceful and relaxing practice, it’s a great skill you can use to fall asleep at night.