How To Fall Asleep Fast (And Stay That Way)

(JEANNE SAGER, HEALTHYWAY) Can you actually fall asleep right after you turn out the lights? Here’s how to quickly find yourself in dreamland.

PREVIOUSLY: Lack of Sleep Causes Anxiety, Depression

Your alarm clock may be keeping you awake – even if you never set it. 

Lighting

The body depends on periods of light and dark to adjust our circadian rhythms, the internal clock that tells us when we should be asleep and when we should be awake.

But too much light in your bedroom will throw that out of whack.

A bedroom should be as dark as possible, with the addition of room-darkening curtains and other means to block out distracting light that could trigger the brain to stay awake.

One of the biggest offenders is blue light, aka the light that’s emitted by a smartphone or tablet screen. So be sure to power those devices off before turning in.

Clocks

Most of us depend on an alarm clock to wake us up in the morning, but if your clock has numbers that are visible from your bed, you need to turn it around…or remove it from the room entirely.

Clocks in the room can heighten our insomnia anxiety.

Our brains are trying to wind down and fall asleep fast, but we’re watching the time slip by, and the stress hormone cortisol is rising in the brain … which keeps us awake.

Temperature

Body temperature and sleep are directly linked. If your room is too hot, you’re not going to fall asleep quickly (or maybe at all!)

The optimal temperature for a room is 60 to 67 degrees if you’re wearing pajamas and using a sheet.

If you sleep in the buff and skip out on any sort of covering (no sheet, no blankets), the researchers say you can dial up the temperature to as high as 89 degrees.

Read the full story at HEALTHYWAY. Also of interest: Sleeping Less Than 7 Hours A Night May Make You Fatter

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