Sep '24 β’ π News
The Last Guide You'll Ever Need To Fall Asleep Faster
It was a normal Friday evening just a couple of years ago (when I was 14)
I remember I had just came home from school,
and I,
like most other teenagers at that age,
were scrolling.
On instagram.
I had been mindlessly scrolling for a couple of hoursβ¦
Until I came across this one reel.
βDo THIS Technique To Fall Asleep In Under 2 Minutes!!β
The title captivated my attention,
and so I watched through the video.
It was of this guy,
who had βclaimedβ to learn techniques from the army.
And these techniques claimed to make you fall asleep in under 2 minutes.
I then tried this out,
Guess what?
Didnβt work.
I then exited out of Instagram,
went onto YouTube
and searched:
βHow to fall asleep fasterβ
βHow to fall asleep instantlyβ
I kept going from video to video.
On ALL of these techniques,
habits,
things you could do.
all on falling asleep faster.
I mustβve gone through HUNDREDS of those videos,
skimming through for value.
And trying out certain various different techniques,
habits.
Hell, I was even considering asking my parents to buy me some fancy, high-tech mattress which would allow me to fall asleep βinstantlyβ (even though they wouldnβt)
Before I know it,
I check the time:
12AM
Itβs time for bed.
I then remember
βOh yeah thatβs right, I can just do this technique and Iβll fall asleep really fastβ
I then did the technique,
it was some form of breathing/visualisation technique.
Guess what?
I was up for another HOUR just doing this.
I checked the time again,
1AM.
And there was no sign of me being able to fall asleep.
I started to then worry and panic.
βHow the hell am I gonna be able to fall asleep??β
My mind felt like a brick,
with all the thoughts layered ontop,
just keeping me awake.
I also noticed that I didn't even feel that tired at all.
Because my mind was racing,
I was energized
(even though I shouldn't've been)
And,
the temperature was quite hot.
And there were multiple night-lights in my room,
all blinding my eyes.
No wonder why I couldn't fall asleep!
Because of all of those things keeping me awake.
Which I'll share with you in this post.
I'll get straight into it now.
The three significant factors for falling into sleep are:
- Melatonin
- Mind
- Temperature
Let's start with Melatonin first.
Melatonin (if you don't already know), is the sleepy hormone.
It transitions us from being awake into being asleep.
And is released at night when it's dark.
Other neurotransmitters, like serotonin and tryptophan are also converted into melatonin.
So we want to ideally have more of this at night when we want to sleep,
so we're transitioned into sleep far faster.
How can we do this?
I'll share you a couple of tips that'll help significantly out with this:
Watching the sunset
By far,
one of the best things you can do for boosting your melatonin levels at night,
is to just simply watch the sunset.
The colours from the sunset (orange and red wavelengths),
tell our brain that it's evening time,
and therefore it actually starts melatonin production for the night.
Plus being outside and viewing the sunset will give you more vitamin D
and vitamin D is also converted into serotonin,
which is then converted into melatonin once it's dark.
And plus, it's quite nice to simply view the sunset,
and it's relaxing as well to do.
And is great for mental health.
Another thing you can do for boosting your melatonin levels at night:
is eating certain foods which contain higher levels of tryptophan/serotonin/melatonin
which then contribute to those melatonin levels at night
(btw, tryptophan is an amino acid which is then converted into serotonin then converted into melatonin, so it all links together)
what are these foods?
Milk, tart cherries, grapes, turkey, kiwifruit, nuts, chicken, eggs, salmon, cheese.
All of these contain high amounts of tryptophan
(which is then converted into serotonin then into melatonin)
You could include any one of these in your final meal or any other meals spread throughout the day.
Just eat more of them lol.
What else can we do to boost melatonin levels?
simple.
Just make your room darker at night.
How can we do that?
through either:
- blackout curtains
- eye mask
Both are really good investments
(you could combine both of them if you wanted)
I recommend if you get a eye mask though, get a silk one
Since it's not gonna irritate your skin or anything like that.
And since it'll be darker when you make this investment,
more melatonin in your brain will be secreted.
What else?
Less light at night
(moreso less artificial light)
since artificial light (especially blue light) at night delays melatonin release and saves it for later.
Especially overhead artificial light (since it mimics the sunlight),
therefore mimicking the same mechanisms that morning sunlight would do (pulse of cortisol)
Which is great in the morning,
but fucking terrible for you at night
since it leads to you being stressed/anxious
therefore you can't fall asleep at all.
So avoid any sort of artificial light about a few hours before bedtime.
But there is a type of artificial light which is really good,
red light.
Red light mimics the red colour from the sunset
therefore activating the same mechanisms
(which includes more melatonin secretion and higher serotonin secretion)
So you could use red light on devices, or put red light bulbs up over your house.
Or use red light therapy if you want.
Let's dive into the next section now.
which is your MIND
Your mind is highly responsible for if you're gonna fall asleep that night or not.
if your mind is racing with thoughts about your business,
it's gonna lead to you being worried/stressed/anxious,
therefore leading to a pulse of cortisol
which makes it impossible to fall asleep and pretty much fragments your sleep.
Compared to if your mind is clear, and relaxed,
there's no reason for you to stay awake at that point,
you can fall asleep really easily.
And it's the best state of mind to be in (clear, relaxed, no thoughts) to fall asleep.
So how do we achieve this?
We can do it through:
- Getting all of your thoughts out
- Relaxing brain and body
- White noise
Let's get into the first one
Getting all of your thoughts out
How do we do this?
We can do it through:
- Worry Journaling
- Planning out the next day the night before
- Getting out of bed when you get all those thoughts about your business
Let's start with Worry Journaling
What is worry journaling?
Worry journaling is literally just dumping out all of your thoughts, worries, concerns,
everything onto a piece of paper.
Pretty much just dumping your mind onto a journal/piece of paper.
And it transfers all of it from your brain to that journal/piece of paper.
From my experience, whenever I do this now,
my mind instantly clears.
All thoughts about my business instantly dissipate.
Try this practice before bed tonight,
you won't regret it
Let's move onto the next one, which is:
Planning out the next day the night before
From my experience,
when I used to be constantly overthinking about my business before bed and in bed
(therefore taking me hours to fall asleep)
A lot of them would be planning thoughts
Thoughts like
"What routine am I gonna do tomorrow?"
"What outreach message am I gonna send to that guy?"
"What PDF am I gonna send to this guy?"
Ect ect.
And this would never end.
And I'd end up staying up more to try figure that all out in my brain
(because i couldn't fall asleep due to these thoughts)
but it would be a waste of time anyway,
since I'd forget it all the next morning
(due to me having a poor sleep)
And I'd end up wasting hours trying to figure out what I was going to do that day.
The antidote is simple..
Just plan out the next day the night before in great detail.
I'm talking down to the HOUR.
or minute if you need to.
What's the third thing you can do for getting all of your thoughts out?
It's getting out of bed when you get all those thoughts.
If you do those previous two practices before bed and you SITLL struggle with overthinking about your business before bed,
it's because:
Your mind overtime (due to previous experiences) has created an association between you being in bed and you overthinking about your business.
Therefore:
whenever your in bed = you get the overthinking about your business
We need to break this association.
We want to be asleep in bed correct?
So,
to break the association,
we need to simply just get out of bed when we get those thoughts.
And do some other relaxing activity
Such as:
- Meditation
- Journaling
- Gratitude
- Worry Journaling
- Talking to Family
- Reading
- Stretching
Any one of these will do
Once you feel sleepy again,
then go back to bed.
This will overtime start to break the association
And form a new one,
which will be:
bed = sleeping
Unless you're doing other shit in your bed
Like scrolling
or meditating.
Don't do ANYTHING else in your bed except for sleeping.
Make that a rule.
Anyways,
How do we relax our brain and body before bed?
Through breathwork.
But more specifically double breathing.
Do this right now:
Take in a deep breath into the stomach, then another deep breath into the chest
then exhale
(all using your nose ofc)
You will feel so much more relaxed,
and calm
after doing this practice.
Do this before bed or in bed, doesn't matter.
What's the next thing we can do?
White noise
With this, it's pretty simple.
So with white noise,
it's sounds like:
- rain/thunderstorms
- whirring fan
- tons of people all talking at once
- sound of an AC/vent
ect
you can use other forms of noise as well (brown noise) if you prefer it.
If you don't have any of those,
then you could just pop some 8 hour white noise playlist on youtube, and play that through your room at night.
This white noise will also help you take your mind off itself and onto something else (the white noise itself)
therefore sending you off into sleep faster.
We've now covered the mind section.
let's dive into:
Temperature
Why is the temperature important for sleep?
let me explain.
We need to understand that 24 hour core body temperature cycle
so 2 hours before we wake up,
our core body temperature is at its lowest (temperature minimum)
Then after that, it starts to rise (rises to late morning-early noon)
When it rises, it leads to an increase in alertness and energy.
Then, it peaks around that late-morning to early-noon period (depends on what time you wake up)
Then it starts to decrease.
And when it decreases,
it leads to you being more tired and sleepy.
Exactly the opposite of the decrease lol.
And it decreases all the way back till 2 hours before you wake up.
So we ideally need to do things that will decrease our core body temperature at evening/night
which will therefore lead to us falling asleep faster.
So how do we do that?
Through:
Heat exposure
What forms of heat exposure can we do?
- Lukewarm showers
- Saunas
- Warm baths
These are highly effective for cooling down your body temperature in the evening.
Pick one of these and do it each evening.
However,
you might be thinking:
Why does it cool down your body temperature?
It's because when your skin comes into contact with something hot or cold,
the body freaks out and does the opposite.
Therefore cooling/increasing core body temperature (depends if it's hot or cold on the skin)
I recommend make sure that the shower/baths are warm, and not too hot.
Since the excess heat could kill sperm and therefore lower testosterone.
Anyways,
how do we manage our temperature at night tho?
To further cool it down,
we can:
- Sleep naked
- Leave a window open
- Have an AC in the room
Let's start with sleeping naked.
By far the most simple and effective thing you can do,
for cooling down your body temperature at night
is simply just sleeping naked.
It's actually ridiculous how effective it is.
It's because since you don't have any clothes on,
there's no heat being constricted,
meaning that it can just be expelled.
Therefore lowering your core body temperature throughout the night,
which is what we want.
Another effective option is leaving a window open.
This will allow your room to have air circulating in and out, therefore leading to a decrease in temperature.
And same with an AC.
I guarantee,
this will be the last post or guide you ever need,
on cooling down your body temperature.
If you take action.
So make sure to take action on this, and you'll be able to fall asleep fast af.
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The Last Guide You'll Ever Need To Fall Asleep Faster
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