{"id":14256,"date":"2019-10-13T15:51:56","date_gmt":"2019-10-13T13:51:56","guid":{"rendered":"https:\/\/iristech.co\/?p=14256"},"modified":"2020-05-25T12:18:37","modified_gmt":"2020-05-25T10:18:37","slug":"fall-asleep","status":"publish","type":"post","link":"https:\/\/iristech.co\/fall-asleep\/","title":{"rendered":"10 hacks to Fall Asleep Faster"},"content":{"rendered":"

Have you ever been so desperate that you start counting sheep to try to fall asleep faster?<\/strong><\/p>\n

\"\"<\/a><\/p>\n

Yes, I\u2019ve been there too.<\/p>\n

That\u2019s why I decided to share with you 10 simple hacks.<\/p>\n

They\u2019ll help you fall asleep faster and have way better sleep quality.<\/p>\n

In the morning you won\u2019t need a cup of coffee with the size of your head anymore. Worth trying, huh?<\/p>\n

Keep your phone away<\/h2>\n

We are all aware of the damage the electromagnetic fields cause to us.<\/p>\n

However, we rarely think about the psychological side of the \u201cfalling asleep with my smartphone beside me\u201d phenomenon.<\/p>\n

\"\"<\/a><\/p>\n

Research shows that only the process of sending and receiving messages itself leads to sleep disturbance.<\/p>\n

So, if you strive for better sleep quality, you have to leave your phone in another room before bedtime.<\/p>\n

You will not only be protected from the harmful EMFs<\/a>, but also from the temptation of constantly checking for notifications.<\/p>\n

It will probably be inconvenient at first, especially because of the alarm setting. But we could always turn back to the good old alarm clock, right?<\/p>\n

No water before bedtime<\/h2>\n

Let\u2019s be honest – no one likes getting out of bed just because they need to pee.<\/p>\n

In order to prevent that, try not to drink water at least 2 hours before turning the lights off.<\/p>\n

\"\"<\/a><\/p>\n

I know many people who have to get up 3-4 times per night to go to the bathroom.<\/p>\n

This is more than annoying, especially if the next day is workday and you need to get proper sleep.<\/p>\n

No emotional movies or books<\/h2>\n

Imagine the perfect Friday night – cozy bed, popcorn and a really good movie to watch.<\/p>\n

You love these types of evenings, don\u2019t you?<\/p>\n

However, it does matter what genre the film is. If you like horrors, for example, you\u2019ll have trouble sleeping because of stress hormones your brain produces.<\/p>\n

\"\"<\/a>
\nThe same applies to books. A very thrilling novel will affect your emotions for sure. And if you\u2019re like me you\u2019ll be thinking over and over about it and wonder what will happen in the next chapter.<\/p>\n

How could you possibly fall asleep with an itch like this?<\/p>\n

Stop overthinking<\/h2>\n

We\u2019ve all been there – recalling situations from the day, worrying about the test we\u2019ll have tomorrow, making plans for the next week, month, year\u2026 This is meaningless.<\/p>\n

\"\"<\/a><\/p>\n

Instead of spending hours in thoughts like these, try not to think about anything at all.<\/p>\n

I know it\u2019s easier said than done, but believe me – once you learn to \u201cshut down\u201d, you\u2019ll fall asleep faster.<\/p>\n

Therefore, your sleep quality will improve immediately.<\/p>\n

Eat well<\/h2>\n

Everyone\u2019s gone crazy about \u201chealthy eating\u201d and there\u2019s a reason for that.<\/strong><\/p>\n

A well-balanced diet is capable of improving many aspects of our life, including our sleep.<\/p>\n

We could go even further by saying that a high-fat diet, for example, is a melatonin suppressor.<\/p>\n

So, in order to have better sleep quality, you should reduce fat intake.<\/p>\n

\"\"<\/a><\/p>\n

In the era of artificial fast food, this is a difficult task.<\/p>\n

Nevertheless, you can try preparing healthy meals at home and bringing them with you at school or work. Or you can just create the habit of eating more foods that are good for you.<\/p>\n

Create a routine<\/h2>\n

Speaking of habits, I also have to mention the importance of a routine.<\/p>\n

I couldn\u2019t even describe the positive impact a good night routine has on your sleep.<\/p>\n

It takes 30 days to form a habit, they say. Begin tonight.<\/p>\n

\"\"<\/a><\/p>\n

Create a schedule – go to bed at 10 pm and get up at 6 am for example. Keep to it for the next 30 days and see what happens.<\/p>\n

I\u2019m sure that you\u2019ll start seeing the difference not only in your sleep quality but also in your productivity.<\/p>\n

Choose the right pillow<\/h2>\n

This one may seem obvious, but let me be the annoying reminder – your pillow plays a huge role.<\/p>\n

If you don\u2019t feel comfortable enough, you won\u2019t be able to relax properly.<\/p>\n

\"\"<\/a><\/p>\n

I\u2019ve read that people who sleep on their backs need a thinner pillow. So it\u2019s a good idea to ask yourself what type of sleeper you are and choose the right pillow for your needs.<\/p>\n

And if you have neck or back problems choosing the right pillow is a must. The same goes for your mattress.<\/p>\n

Make it cozy<\/h2>\n

You should be impatient to hop into your bed. Therefore, you have to make it as cozy as possible.<\/p>\n

Buy beautiful sheets if you hate the old ones. Choose a soft fabric. Decorate your bedroom with flowers, pictures, lights\u2026 whatever feels comfortable to you.<\/p>\n

\"\"<\/a><\/p>\n

Keep in mind that this is your place for relaxation – don\u2019t paint the walls in neon pink. Create a peaceful atmosphere.<\/p>\n

This will make falling asleep and waking up way more pleasant.<\/p>\n

Track your sleep cycles<\/h2>\n

Knowing that you have to wake up early is one of the main reasons for having trouble sleeping.<\/strong><\/p>\n

Actually, the hours of sleep are irrelevant. What matters is the sleep cycle you\u2019re in when you wake up.<\/p>\n

While we sleep, we go through 5 cycles.<\/p>\n

The first two of them are light sleep, the next two – deep sleep. In the fifth stage, your brain activity intensifies and you start dreaming.<\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

There are apps and smart devices like bracelets that track your sleep cycles and calculate the right moment to wake you up. Basically, you set the desired time and the alarm rings in the lightest sleep cycle.<\/p>\n

This way you won\u2019t be worrying about making up the hours of sleep you\u2019ve already missed.<\/p>\n

You\u2019ll just trust your smart buddies to choose the right time to wake you up so you won\u2019t feel like crap in the morning.<\/p>\n

Download \u201cIris\u201d<\/a><\/h2>\n

I\u2019ve already mentioned melatonin, but I\u2019m not sure if you know what it is.<\/p>\n

It\u2019s the hormone that tells our brain that it\u2019s time to go to bed.<\/p>\n

However, melatonin has an enemy in the modern world. It\u2019s called Blue light<\/a>. If you wonder what blue light<\/a> is, the main thing you need to know is that it\u2019s not all bad.<\/p>\n

\"\"<\/a><\/p>\n

The sun is the main source of blue light<\/a> we\u2019re exposed to and yet it\u2019s not harmful. Actually, looking at it helps us orient in biological meanings – when to go to sleep for example.<\/p>\n

And here comes the problem that modern devices cause – the emissions of rays of blue light<\/a> mess up with our biological clock and that leads to sleep issues.<\/p>\n

Besides, our eyes were not designed to be directly exposed to blue light<\/a> almost all day. Therefore, they can\u2019t block it.<\/p>\n

Your eyes need help. That\u2019s why \u201cIris<\/a>\u201d was created. It\u2019s the world\u2019s best blue light filter.<\/a><\/p>\n

All you have to do is download<\/a> the software on your PC, smartphone, tablet\u2026 Just give it a try for 7 days.<\/p>\n

\"\"<\/a><\/p>\n

 <\/p>\n

\u201cIris<\/a>\u201d will regulate blue light<\/a> emitted from your devices.<\/p>\n

\"\"<\/a><\/p>\n

This will make your body produce the right amount of melatonin at night, so you will fall asleep faster.<\/p>\n

 <\/p>\n

Author: Slaveya Nikova<\/p>\n

Sources:
\nhttps:\/\/www.researchgate.net\/publication\/285334439_Bedtime_Mobile_Phone_Use_and_Sleep_in_Adults<\/a><\/span>https:\/\/www.powerwatch.org.uk\/library\/downloads\/melatonin-04-suppressors-2018-08.pdf<\/a>
\nhttps:\/\/www.sleepcycle.com\/how-sleep-cycle-works\/<\/a>
\n<\/span><\/p>\n

Read more:<\/p>\n

How Blue Light Destroyed Our Sleep<\/a><\/p>\n

What Color Light IS Good for Sleep?<\/a><\/p>\n

10 Tips For Falling Asleep Quickly<\/a><\/p>\n

The 8-hours Myth: Sleep Better and Live Longer with these 7 Healthy Tips<\/a><\/p>\n

 <\/p>\n

Share this...<\/span>\"Share
Facebook<\/div><\/a>\"Share
Pinterest<\/div><\/a>\"Share
Twitter<\/div><\/a>\"Share
Linkedin<\/div><\/a><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

Have you ever been so desperate that you start counting sheep to try to fall asleep faster? Yes, I\u2019ve been there too. That\u2019s why I decided to share with you 10 simple hacks. They\u2019ll help you fall asleep faster and have way better sleep quality. In the morning you won\u2019t need a cup of coffee with the size of your … Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":26295,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[380],"tags":[],"acf":[],"yoast_head":"\n10 hacks to Fall Asleep Faster | IrisTech<\/title>\n<meta name=\"description\" content=\"\ud83d\ude34 Read how to stop the insomnia and live better life without feeling tired. \ud83d\udca4 It's easier to fall asleep than anyone has expected. \ud83d\udcaf\ud83d\ude42\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/iristech.co\/fall-asleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 hacks to Fall Asleep Faster | IrisTech\" \/>\n<meta property=\"og:description\" content=\"\ud83d\ude34 Read how to stop the insomnia and live better life without feeling tired. \ud83d\udca4 It's easier to fall asleep than anyone has expected. \ud83d\udcaf\ud83d\ude42\" \/>\n<meta property=\"og:url\" content=\"https:\/\/iristech.co\/fall-asleep\/\" \/>\n<meta property=\"og:site_name\" content=\"\ud83d\udca1\ud83d\udc68\u200d\ud83d\udcbb Iris - 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