People ask always for easy ways to follow, that’s why in this post we’ve 10 proven and easy tips that help to get better sleep because we know that you’ve many questions in your head.

You may wonder why sleep well is more important than the most expensive vitamin supplements? How does sleep affect our metabolism, skin condition, irritability, and cravings for sweets?

Also, people about what time is it better to go to bed and what time is it better to wake up in order to get the most out of your sleep? How to sleep better at night naturally or how to get to sleep in 5 minutes? Answers to all these important questions about how to to get better sleep.

In this post, we’re going to show you 10 simple actions that will help you fall asleep faster, sleep well.

Things You Should Know About Sleep

We spend almost a third of our lives sleeping. Every night during these 7-9 hours, hundreds of biological processes occur in our body, which we do not even know about.

• Get better sleep is responsible for the clarity of the mind, the formation of memories, and the strengthening of memory if we get better sleep.

• Our mood stabilizes during sleep. Scientists have noticed that people with chronic sleep deprivation can be dissatisfied and irritable for no apparent reason.

• Sleep well strengthens the immune system: studies have shown that even 2 hours of sleep deprivation leads to a significant increase in inflammatory markers in the body the next morning, and people who went to bed no earlier than 3 in the morning, recorded 30% fewer T-cells that fight the formation of cancer in the body.

• High-quality sleep makes it easier to deal with stress because, during sleep, the stress hormone cortisol decreases.

• During sleep, cell repair occurs: during deep sleep, growth hormone is produced, which regenerates damaged cells.

• Sleeping well is responsible for healthy metabolism. Lack of sleep can even trigger insulin resistance. Subjects who slept for four hours two nights in a row showed a 28% increase in the level of ghrelin which is the hormone that is responsible for feeling hungry.

• Cravings for sweets increased by 24%. Now it is clear why after a sleepless night so longs for sweets and constant snacking.

• The quality of sleep directly affects the condition of our skin. Even one night of poor sleep can add dark circles under the eyes, puffiness, pallor, drooping eyelids and wrinkles.

• During sleep there is an active regeneration: increased blood flow to the skin replenished stocks of collagen (the protein responsible for skin elasticity), recovery skin damaged by UV rays

What’re Circadian Rhythms?

The internal clock or circadian rhythms are not just a metaphor, but an absolutely real formation in the hypothalamus of the brain. It records the intensity of sunlight that the eye perceives and sends certain signals to the brain.

All cells in the body and organs live by a clock that tells them when to work and when to rest. For example, the digestive system is active during the day, and the cell repair system is active at night. That is why poor-quality and incomplete sleep can provoke epigenetic changes.

In other words, the cells may start behaving differently, and more serious metabolic problems may follow because of the lack of sleeping well.

How much sleep and when?

Most scientists agree on the figure of 7-9 hours. The exact number of hours of getting better sleep is very individual.

Researchers at the University of Pittsburgh believe that the middle of sleep for most people should fall at 2-4 hours in the morning.

Almost all experts talk about the importance of going to bed and waking up at the same time. If you unexpectedly sleep longer than your usual eight hours, say, for no reason at all, then you may wake up in a deeper sleep phase (when the body produces the most melatonin).

Perhaps you are familiar with the feeling of weakness and blurred consciousness (sleep inertia) that accompanies waking up during this period of deep sleep. Experts believe that it may take up to four hours to get out of this unpleasant state.

What Ayurveda says about sleep?

According to Ayurveda, the amount of sleep needed depends on our constitution and the time of year.

Some people like vata type or people with short sleeper syndrome sleep lightly and usually less than others (usually 4-7 hours). Pitta people sleep for 5-7 hours and when they wake up at night, they easily fall asleep again. Kapha likes to sleep: they sleep deeply and it is difficult to wake them up.

Ayurveda recommends going to bed no later than 22:00. It is recommended to Wake up before sunrise. In winter, you can sleep longer (right up to dawn), and in summer, Ayurveda recommends that you wake up very early.

Aslo, there’s some rare sleep disorders such as short sleep symptoms. In this case people can sleep only 2-4 hours and they feel good.

 The 5 Most Common Sleep Disorders

• Narcolepsy.
• Sleep Insomnia Symptoms.
• Sleep Apnea Symptoms
• Restless Legs Syndrome.
• REM Sleep Behavior Disorder

Lack of sleeping well has a cumulative effect. In other words: the body does not forget that it was not allowed to sleep for the prescribed half hour.

An interesting experiment was conducted: a group of subjects was placed in a dark room for 14 hours. Most of those who were sleep-deprived got 12 hours of sleep for the first four nights, and then the sleep duration was reduced to 8 hours.

How Many Sleep Cycle To get better sleep?

During the night, we go through five stages of sleep, which are formed into a cycle and repeated approximately every 90 minutes this called the sleep cycle. 

The first stage: we fall asleep and go to light sleep, the muscles relax, the eyes move slowly. It’s easy to wake us up. This phase lasts approximately 5-10 minutes.

The second stage: there is a further decrease in muscle activity, body temperature decreases and the heart rate slows down.

The third stage (the beginning of deep sleep or Delta sleep): it is at this stage that the body begins to produce growth hormone, which triggers the repair of damaged cells.

The fourth stage (deep sleep): during this period there is a deep recovery of the body and we are most difficult to wake up.

The fifth stage (Rapid eye movement sleep or REM sleep): lasts 5-10 minutes and comes about 90 minutes after falling asleep. This is the mysterious phase of dreams. At this point, brain activity corresponds to a state of wakefulness.

Scientists believe that it is during REM sleep that we process information — there is a kind of exchange between the conscious and subconscious.

What about napping? and how long should be a nap time?

Experts have come to the conclusion that a short NAP (power nap), no more than 20 minutes and no later than 16:00, can benefit.

A NASA experiment showed that a 25-minute NAP increased employees ‘ attentiveness in the workplace by up to 54% and their work quality by up to 34%. NBA players also actively practice short NAPs, especially during competition days.

Functional medicine expert Frank Lipman says that power nap can be useful even if you are not a NASA employee or a basketball fan.

In new York, special spas are already appearing, which offer their visitors to sleep for 20 minutes during the day. Aromatherapy, appropriate lighting and relaxing music are provided.

However, Ayurveda does not agree with this. In Ayurveda, it is believed that for adults, daytime sleep negatively affects digestion, creates fog in the head and disrupts the natural cycle.

10 simple tips that will help you fall asleep easier

1. Get away from blue light

At least an hour before bedtime, turn off your computer, TV, and put your phone away.

The blue light of screens blocks the production of melatonin (after all, it is by lighting that the body knows whether it is time to go to bed).

Plus, checking your email and browsing social media contributes to the production of dopamine which is the hormone that is responsible for the reward center in the brain, and cortisol, a stress hormone.

Such a cocktail of increased cortisol and reduced melatonin will not allow you to wake up fresh the next morning.

If you still need to work, you can install a blue light filter app to your phone and your computer, which blocks blue light, or put on special glasses and remember to put “night mode” on your smartphone, this tip will help you get better sleep.

2. Make it dark, cold and quiet

It is dark, cold, and quiet: this is how it should be in a room during sleep. Even minor light sources (such as light indicators on household appliances) can disrupt the production of melatonin.

Therefore, it is better to cover any luminous devices or take them to another room, close dark curtains tightly, or put a sleep mask over your eyes.

If the noise of the streets interferes, you can enable “white noise” that can help you sleep well.

Experts have concluded that the ideal temperature for sleeping is 15-18° C. A cool temperature sends a signal to the brain that the sun has set, it is night and it is time to sleep.

3. Relax and clear your mind in the evening

Free your head. If already in bed you are attacked by a hundred thoughts and lists of things to do.

Try in the evening to devote time to the list of tasks for the day, prepare breakfast in the morning, spread out your clothes, or write your thoughts in a diary.

4. Take a relaxing bath or shower

Use herbs and essential oils for a good night’s sleep.

Warm baths with Epsom salt will help you fall asleep faster.

It saturates the body with magnesium and promotes muscle relaxation, which also can help you get better sleep.

• Drinks: chamomile tea, passion fruit flowers, ashwagandha latte or just tea collections for sleeping-Yogi Bedtime or Pukka Night Time.
• Inhale lavender (apply, mixed with coconut oil, on the skin before bedtime, put a sachet with dried lavender in the bed linen or sprinkle with lavender spray in the room before bedtime), lemon balm can help you get better sleep.

5. Use natural Sleep Aids such as herbal tea

Drinks: chamomile tea, passion fruit flowers, ashwagandha latte, or just tea collections for sleeping-Yogi Bedtime or Pukka Night Time.

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6. Train your circadian rhythms

Try to wake up without an alarm clock. This is possible if you always go to bed and get up at the same time.

An alarm clock upsets our circadian rhythms and can wake us up in the deep sleep phase. If you are afraid to sleep, instead of an audible alarm, use a light alarm clock that simulates the sunrise.

7. Don’t stay at home all the day

To maintain a balanced circadian rhythm, it is recommended to spend at least 30 minutes outside a day.

If you feel sleepy, try to catch the first morning light outside: it will give the brain a command to wake up. Exercising during the day (but no later than 20:00) also helps us fall asleep more easily in the evening.

8. Don’t affect your GHG, Melatonin

Don’t eat three hours before bedtime, this advice isn’t just about losing weight. By the evening, our metabolism slows down.

As it was written above, other processes come into play at night, so it is ideal to digest dinner before going to bed.

If you really want a snack before going to bed, functional medicine doctor Mark Hyman recommends making a choice in favor of nuts (5 pieces), a cup of broth or a pair of sticks of non-starchy vegetables with tahini if only that you can get better sleep.

9. Don’t consume caffeine late in the day

Be careful with caffeine: we all have our own limit of caffeine per day.

Some people can drink espresso in the evening and go to sleep after 5 minutes, and some people can only drink a cup of green tea at lunch, toss and turn in bed half the night.

In general, experts agree that caffeine after 16: 00 can undermine the production of melatonin.

And caffeine is not just coffee. Green tea and dark chocolate also contain caffeine which will not help you get better sleep.

10. Try to sleep and wake at consistent times

Follow the schedule: if you go to bed and wake up at about the same time, the internal clock or circadian rhythms will help you do this, then you get better sleep.

Please! Tell us about your personal experience, that will help and inspire a lot of people around the globe, Thanks a lot.

Personal experience

“I go to bed early — at 22: 00 I am already in bed. For me, a full night’s sleep is an absolute necessity. As Arianna Huffington, one of the most prominent businesswomen of our time, writes: “whatever you do during the day, you will do it better if you get enough sleep.” And I agree with her! Before going to bed, I like to read paper books — there is something cozy about this, from my childhood. I am now reading Sadhguru’s Internal engineering.

I Wake up at about 5: 30 in the morning. My children also get up early — before 6: 00, so it is important for me to get up before them and tune in for the day. I like to drink a large glass of warm water with lemon, prepare my matcha elixir with adaptogens, and meditate for at least 5 minutes. If there is time, then to this list is added a short yoga practice to stretch the body after sleep and a diary (like the” morning pages ” of Julia Cameron). Morning is my favorite time of day. As long as I can remember, I’ve always been a lark, ” – Dasha Buchman (@vitaminl_blog).

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“I’ve been going to bed late since I was a teenager — how can I go to bed early when there are so many interesting things to do? It wasn’t until I was 31 that I started trying to get to sleep at least until midnight. The condition on the next day differs dramatically — if I fall asleep at least at 00: 00 I feel calmer, stronger and happier, the skin in the morning looks noticeably more rested and refreshed.

I noticed that it is much easier to fall asleep from 23:00 to 00:00 than after one o’clock in the morning. To get to sleep on time, the main thing for me is to leave my phone in another room. And for a good night’s sleep, I always leave the window ajar (even in winter!). If I feel hungry an hour before bedtime, I eat half an avocado, an Apple, or some of the cooked vegetables left over from dinner.” — Olya Malysheva ( @salad shop).

Conclusion

Trying these tips may help you falling asleep faster, and weither you’re a night person or a morning person, you should know that you can switch your.

it may require some motivation for doing that, and I highly encourage you to do it.

As it has proven scientifically that waking up before the sun can a lot withing you.

read book that may inspire you and you can get my recommendation and read the book the five 5pm club morning” , I’ve read it and sonner I will put a summary for it because it’s very deep.

Another book is “the mircale morning” it still good and very practical…

Please tell us about what kind of method have you used to get better sleep and how did you start waking up before the sun, that may inspire a lot of persons that want to make a change in this word.