How To Fall Asleep Fast – Is It Even Possible?

Not getting enough sleep can have negative impacts on our mental and physical health. Make sure you’re maintaining a healthy sleep schedule to enjoy these benefits of a good night’s sleep. Sleep is a vital, often neglected, component of every person’s overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

Aerobic Exercise

Aerobic exercise is one of the best things that will help you fall asleep faster. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. It also helps to reduce anxiety, stress and depression. The major thing is aerobics triggers the body temperature and the post aerobics may drop in temperature to promote a good sleep when you go to bed. The body temperature will also help you to fall asleep faster. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.

Eating Healthy

You should avoid foods high in sugar and caffeine right before bed. Instead, look for nighttime snacks with protein and fat, as well as natural food sources of melatonin, magnesium, GABA and l-theanine. Melatonin is a classic sleep-inducing hormone. In fact, it is the hormone that regulates the cycle between waking and sleeping. Some of my favorite foods have melatonin. Just to name a few: eggs, fish, nuts, grapes, cherries, tomatoes, & peppers.

Eating them can increase your blood levels of the hormone, helping you sleep more soundly. Both γ-aminobutyric acid (GABA) and l-theanine are also associated with getting better sleep. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.

Limit Caffeine And Drink A Soothing Drink

 

Chamomile also has antioxidant and anti-inflammatory effects, making it good for all-around health. Caffeine is best avoided from mid-afternoon onwards, but in general, hot drinks have a calming effect at bedtime, especially in cold weather. Perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine.

Try Aromatherapy

If you need improvement in health problems from anxiety to poor sleep, you may want to consider aromatherapy. Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. In this kind of treatment, you use extracts from plants called essential oils, by either breathing them through your nose or putting them on your skin. Some people put the oils on their skin when they get a massage or take a bath. Aromatherapy also uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.

Turn Off All Electronics

The physical price our minds and bodies pay when we allow electronics to light up our nights. Here’s what happens: UsingTVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.

Adjust Your Sleep Position

You may have a favorite sleeping position, or you may change it up now and then. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. Here are easy ways to make three popular sleeping positions better for your body, and thus better for your sleep. You should avoid tummy sleeping because this position places your neck and back into extension (an arched back position), which means there’s restricted blood flow, which can upset your nerves. Sleeping on your back may also be a bad idea, especially if your knees are out straight. A straight-legged position puts your lower back into extension, much like stomach sleeping does. While side sleeping seems to be the least consequential for spinal health (making it the best sleeping position for most people), it does take some getting used to, if arranged properly.

Reading Before Bed

Cracking open a book before you go to bed could help combat insomnia. A 2009 study from researchers at University of Sussex showed that six minutes of reading reduces stress by 68% (more relaxing than either music or a cup of tea), thus clearing the mind and readying the body for sleep. Reading has been associated with a host of benefits from a greater sense of empathy to a decreased risk of dementia.
Establishing a regular bedtime routine can make it easier to slip into a deep, restful slumber and reading can be part of the relaxing routine. If reading is part of that ritual, opening up a book around the same time each night sends the signal to your brain that it’s time for bed.

A Routine To Stand By

For most people, their days are long and stressful. Having a good sleep is a way to recharge the batteries for the beginning of another day. Essentially, a bedtime routine is a way to train your mind to begin to round up for the day. Therefore, the things you do before bed should all contribute to putting you to bed. Here are many combinations of routines you can live by, but no matter what you choose sticking to it is important. We’d all like to get more sleep. We’d like our children to get better sleep. We’d like sleep to become a seamless affair rather than a battle. If you find the stresses of daily life keeping you awake at night, have difficulty falling asleep even when you’re exhausted, or wish your kiddos would develop better sleep habits, the first place to start is with a regular bedtime routine.

 

Benefits Of Waking Up Early


Once a routine is established waking up early will become quite easy. As the saying goes, “Early to bed and early to rise makes a person healthy, wealthy and wise.” Catching the early morning rays has a lot of benefits, some of which are listed below.

Helping to Sustain a Good Breakfast

Studies have shown that consuming breakfast first thing in the morning greatly decreases hunger and cravings throughout the day. Many people have to skip the breakfast because they get up too late. Waking up early and enjoying healthy, wholesome breakfast is the best way to start a day. Here is a list of other foods that are good for breakfast: eggs, wheat germ, bananas, yogurt, berries, grapefruit, coffee, green tea, chia seeds, oatmeal, flax seeds, and nuts.


Raising Your Productivity

Early mornings are devoid of the distractions and hassles of late mornings, which helps people to get things done more efficiently without any sort of interference. Moreover, since the body is well rested and energized, a person is at his peak performance level during the early hours and is bound to achieve more in lesser time. If you can, make some changes that could improve your energy and frame of mind. Studies show people who practice waking up early tend to lead happier, more productive lives than those who hit snooze or sleep late.


Doing Good to Your Mental Health

Waking up at early hours of the day helps people to get things done without a hustle, which can reduce the mental stress. Various studies have demonstrated that people who wake up early tend to have an optimistic mood and have better mental health as compared to people who get out of bed very late. People who wake up late are more likely to suffer from depression and psychological illnesses.

Giving You More Time to Exercise

Getting up early in the morning gives you a chance to work out without interruptions or the need to rush. The possibility of missing out a workout can also be minimized. Exercising in the morning helps get rid of the early morning jitters and let you begin the new day with positive energy. Exercise has also been shown to boost the metabolism. While no study definitively proves that exercising in the morning increases your metabolism more than other times of the day, it does help to ensure you squeeze it in.


Improving Your Quality of Sleep

The way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine. The sleep routine can greatly improve sleep quality. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Better quality of sleep is one of the great benefits of waking up early. Early birds tend to have a better sleeping routine owing to the fact that they go to bed early in an effort to wake up early in the morning. Try to go to sleep and get up at the same time every day.


Giving You More Quiet Time

The “quite time” of the early morning hours is one of the major blessings of waking up early. You tend to have more control over your time in the morning. Since early morning time is free of all the distractions, and it gives you a chance to spend some quality time alone for meditation, yoga, etc. Besides, this time works wonders for maintaining a balance in life by helping you start your day earlier than others, get to the workplace without having to endure the frustration of getting stuck in the heavy traffic of the rush hours.


Giving You Time to Enjoy Sunrise

Early mornings and their sunrise are quite special. You often forget what it’s like to wake up early and just sit back and enjoy the moment of a fresh start of the day. Waking up early brings you the joy of being able to watch the sunrise in its full glory, which is a pleasure that few people are able to appreciate. The peace and happiness that comes from watching the night transforming into a brilliant day full of life, is simply unparalleled.


Making Your Morning Great

Despite being aware of the advantages of waking up early, most people find getting up in the morning a difficult task. However, once a routine is established, waking up early will become quite easy.
The key to getting up early is to go to bed when you’re tired. It is too easy to settle in to nighttime and watch TV long past when our body is telling us it’s time for sleep.
Your morning routine should evolve and change. If something isn’t working, change it. Make great choices to make the most of your day. On another note, While it’s true that many people who wake up earlier are often more productive, that doesn’t mean night owls can’t have a perfect morning routine that leads to a productive day. Their “mornings” take place a little later, but can be productive nonetheless. Just remember the most important thing isn’t what time you get out of bed – it’s getting in tune with your body’s clock for a good routine. A healthy morning routine may be the most important — no matter what time you wake up. Your body actually knows what it should be doing and when. Don’t force yourself to be part of the 5 am club if you can’t fall asleep before midnight. Getting enough sleep and waking up when your body is ready will lead more often to a productive day than making a habit of forcing yourself out of bed hours before your brain is ready. In the end do what works for your body.



Weight Loss – A Daily Routine For A Healthy You

When it comes to a daily routine, a lot of people will think that all they need to do is to write down their goal once, and then just let life go on. This is a common reason most people fail to reach their goals. Goal setting is not a one-time work; it is something that you need to do every single day. Take this guide to help you set your daily goals to a better and healthier you.

Benefits Of Waking Up Early

Once a routine is established waking up early will become quite easy. As the saying goes, “Early to bed and early to rise makes a person healthy, wealthy and wise.” Catching the early morning rays has a lot of benefits, some of which are listed below

1. Helping to Sustain a Good Breakfast

2. Raising Your Productivity

3. Doing Good to Your Mental Health

4. Giving You More Time to Exercise

5. Improving Your Quality of Sleep

6. Giving You More Quiet Time

7. Giving You Time to Enjoy Sunrise

The Benefits Of Drinking Water

Maintains a Healthy Digestion

Aids in Weight Management

Promotes Proper Kidney Function

Promotes Healthy Skin

Reduces Risk for Urinary Tract Infections

Treats Headaches and Migraines

Relieves Fatigue

Helps Alleviate Mood

Eating Fruits And Veggies

The recommended daily amount of fresh fruit and vegetables for an adult is five servings. That’s servings of fresh vegetables, or whole pieces of fruit. With so many varieties of delicious fruit and veg available, it really is surprising that so many people don’t eat enough. If you need convincing that it’s worth eating more, here are ten extremely good reasons why you should eat more fruit and vegetables every day.

1. Eating fruits and vegetables protects you against heart disease

2. Eating fruits and vegetables helps maintain the health of your eyes

3. Eating fruits and vegetables boosts the immune system

4. Eating fruits and vegetables helps you maintain a healthy weight

5. Eating fruits and vegetables helps reduce the risk of diabetes

6. Eating fruits and vegetables removes toxins from the body

7. Eating fruits and vegetables helps to protect you against cancer

8. Eating fruits and vegetables balances the PH of your body

9. Eating fruits and vegetables keeps your mind sharp

10. Eating fruits and vegetables provides essential minerals

Dinner Time

We’ve all heard that eating late at night can be a fast track to weight gain. But with busy schedules (hey, none of us are immune to hitting the gym post-work or pulling extra hours at the office), sometimes sitting down to the dinner table super late is unavoidable. The healthiest habit is finishing your dinner by 6:30 PM. Yes, it is healthy to eat your dinner between 6-9 PM. However, the healthiest and best time to eat dinner is 3 hours before your bedtime to give your food time to digest.

Getting A Good Night’s Rest

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

How can I get a better night’s sleep? 7 tips:

1.  Keep in sync with your body’s natural sleep-wake cycle

2. Control your exposure to light

3. Exercise during the day

4. Be smart about what you eat and drink

5. Wind down and clear your head

6.  Improve your sleep environment

7. Learn ways to get back to sleep

Stay Focused on Your Daily Goals

In conclusion use these as a guide to stay focused on your daily goals to be successful in being healthy. We have to face it. One of the most important reasons people fail to achieve their goals is that they fail to stay focused on course. When it comes to achieving your goals, if you do not focus on them, you will be distracted and tend to do something else.

   1. Getting Organized for Better Focus

+Organize your work space.

+Make a to-do list

+Give yourself a time limit for each task

+Make time for breaks during the day.

+Take breaks in a place where you won’t be distracted

 

2. Improving Your Focus


       +Improve your focus stamina

+Don’t procrastinate on tasks that you need to complete

+Multi-task less to enhance your focus

+Avoid online distractions

+Avoid physical distractions

+Take a few deep breaths to settle your mind and help you focus

+Chew a piece of gum

+Avoid too much caffeine

+Look at a faraway object for 20 seconds

 

3. Staying Motivated when Trying to Focus

+Remind yourself of what you’re working towards

+Pinpoint a specific goal you can work towards

+Repeat or write down a “focus mantra”

Important information to remember to stay motivated and stick to your goals by setting aside quality time, breaking down your goals, be resilient, and if possible get a partner to join in with you. Good luck on your journey!

About Sheena

About Sheena

Hi everyone and welcome to my Healthy Weight Loss website. Weight loss can be very challenging. I’ve dealt with the struggle of losing weight for a while. I have found supplements that work. There are many people that struggle the way I used to.

Now I want to give back.

 

Love Yourself And Your Body

There are many people that struggle the way I used to. I love to give back as much as I can as a passion. We are all uniquely shaped individuals, and we should learn to love ourselves no matter what.

Find What Works For You

The purpose of this site is to help each person find works for them. I am also here for support through your journey. If you ever need a hand or have a question, feel free to leave them below and I will be more than happy to help you out.

All the best,

Sheena Jackson

Founder of Healthy Weight Loss