How To Fall Asleep Faster 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 going to show you3 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 clocking .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 cortical this is actually 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 cortical that's supposed
to be released early onion .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 alter
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 into that.
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$100 alright so let's get back to .The topical 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
Dakin University found that after healthy individuals in a meal their cortical
levels raised by just 5% which is natural they then looked at overweight
individuals and found that after a meal their cortical levels raised by a
whopping 51% like I mentioned before cortical has an inverse relationship with melatonin
this means .
if
you're overweight you're going to be secreting a ton of cortical right after
eating a nighttimes meal like dinner or a snack and this is gonnaprevent your
body from producing melatonin at night which in turn means that you're not going
to be able to fall asleep until much later being overweight also leads to
another major problem with sleep apnoea which currently plagues over18 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 going to 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 tube 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 60degrees
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 ate
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 just13
minutes to fall asleep that's even better than .The control group who was
filled with healthy individuals .The healthy people took on average 16minutes
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 higher .The a/c on too low try to
make sure that your room is somewhere around 65degrees 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 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
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