Sleep expert shares some “unique” tips to fall asleep fast!
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According to Sydney-based sleep coach Olivia Arezollo, Aussies are getting “creative” when it comes to ways on how they fall asleep at night.
Some have admitted that they enjoy listening to a little bit of smooth jazz before hitting the sack, while some catch up on the latest episode of their favourite podcast. There are also those who employ the help of calming smartphone applications to help them doze off quickly. And surprisingly, there are also others who prefer to have a round of a steamy “workout” before sleeping.
So if the sleeping tricks and tools we previously shared with you guys still are not enough, here are a few more ways on how to quickly catch those z’s!
Modern living has brought more sleeping problems. Credit: Getty Images.
Reduce blue light
According to Olivia, our bodies determine whether it’s already time to “shut down” for the day through the presence of light. Meaning, the more light we are exposed to before bedtime, the harder it is for our body to switch off and sleep.
“I recommend reducing your blue light exposure by limiting your use of devices and wearing 100% blue light glasses, at least two hours before bed,” says the sleep expert.
Go to bed at the right time for your chronotype
In her book ‘Bear, Lion, or Wolf’, Olivia says a person’s genetics plays a key role in determining whether they’re more likely to go to sleep early and wake up early, or whether they’ll go to sleep late and wake up later.
She has assigned animal names for these specific genes in her book – Lions for those who wake up early and get into it, Bears for those who wake up reasonably early, have a coffee and get into it, and lastly, Wolf for those who stay up at night, when they are at their peak, and then sleep in late.
Each chronotype (sleep type) has a specific bedtime that most closely aligns with their sleep and wake time preferences. By knowing your sleep chronotype and adhering to the schedule, you are more likely to fall into a deeper sleep when you go to bed, instead of tossing and turning for hours.
Read a book out loud before bed
This sleeping trick is pretty common – reading a book before bedtime can relax you and your eyes, and can help you fall asleep quickly. But have you ever tried reading aloud before?
Turns out, by reading your book out loud, your body will require more mental focus, as compared to simply reading to yourself. This is an effective trick when you often find your mind too “busy” to fall asleep.
Take a naturally derived sleep supplement
Another way of falling asleep faster is to take some sleep-aiding supplements. Olivia recommends the more natural it is, the better.
However, we advise consulting with health professionals first before buying and taking any sleeping pill or supplement.
Have sex or do a bit of a workout
“Having sex is an interesting one,” said Olivia. “I thought that was more for pleasure... I guess I am mistaken!”
Studies show that having sex can help our bodies release hormones like oxytocin and prolactin, which lowers our stress levels, leaving us feeling more relaxed. In effect, lower stress levels before bedtime lead to higher sleep quality.
And while we can’t always “get our nookie on” before sleeping, working out for a bit also helps!
Contrary to popular belief, exercising before going to bed is not always counterproductive. Just make sure you squeeze a few light to moderate workout sessions at least an hour before bed and you’re good to go.
Here are some quick exercises for example!
Credit: Bob & Brad.
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