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Wellness Hub

How do you fall asleep quickly? The best tips bundled

by Floris Biesemans on Feb 06, 2023

A good night's sleep is crucial for our mental and physical health. But for many people, falling asleep quickly is difficult, and an oversleeping problem is not uncommon. Find out how many people have experienced sleep problems. Fortunately, there are proven, scientific tips that can help you fall asleep faster. In this blog, we discuss how much deep sleep per night you need and provide some helpful tips for falling asleep quickly.

How much deep sleep do you need?

Many people ask the question: how much deep sleep do you need? It is indeed important to know how much sleep you need to stay healthy and rested. Therefore, first and foremost, it is important to know how long you need to sleep now on average to avoid sleep problems. According to the National Sleep Foundation, adults need an average of 7-9 hours of sleep per night, of which about 25-30% consists of deep sleep. Deep sleep is the phase of sleep in which the body recovers and recharges. Not getting enough deep sleep can cause sleep problems . In what follows, we provide a clear overview of helpful tips to help you fall asleep faster.

Adopt a fixed sleep pattern

A regular sleep pattern offers many health and wellness benefits. Below are a few key benefits:
  1. Improved sleep quality: Establishing a fixed sleep pattern helps to develop a regular sleep and wake rhythm, so you will fall asleep faster, improving sleep quality and duration.
  2. Increased energy: By following a regular sleep pattern, you will feel more energetic and productive throughout the day.
  3. Reduced stress: A fixed sleep pattern can help reduce stress and anxiety, contributing to improved well-being.
To get the most out of a regular sleep pattern, it is recommended to go to bed and get up around the same time, even on weekends. It is recommended that you go to bed between 10 pm and midnight and get up between 6 am and 8 am. This will help maintain a regular sleep-wake rhythm and contribute to better sleep quality. Keep in mind that everyone is unique and finding the right sleeping pattern can vary depending on person to person.

Create the ideal sleeping environment

An ideal sleep environment is dark, quiet and comfortable. A dark room increases the production of the sleep hormone melatonin, which improves sleep quality. A comfortable temperature between 16Β°C and 20Β°C is recommended for the best sleep environment. Too much noise or too much light can also interfere with sleep. In addition, it is hugely important to mention that blue light from screens (such as phones, tablets and computers) inhibits melatonin production and therefore negatively affects sleep quality. It is recommended to avoid screens at least 30 minutes before bedtime and instead engage in a relaxing activity, such as reading a book.

Coffee and sleep

Avoid caffeine and alcohol

The use of caffeine and alcohol can worsen sleep problems. Caffeine is bad for sleep quality because it is a stimulant that can interfere with sleep. It blocks the production of adenosine, a chemical in the body responsible for encouraging sleepiness. When we stay awake, the concentration of adenosine in our body continues to rise until the moment we become tired and fall asleep. In addition, caffeine remains in the body for several hours, so it can disrupt sleep, especially if used in the evening or at night.... Alcohol, which is sometimes believed to make you sleep better, can disrupt sleep because it disrupts sleep stages and causes frequent waking. It is better to avoid both caffeine and alcohol at least 4-6 hours before bedtime to solve sleep problems.

Consider natural sleep aids

Natural sleep support products are those that naturally contribute to better sleep. This includes herbs, dietary supplements, and essential oils, for example.
We list 3 potential natural sleep aids for you:
- Valerian: an herb known for its calming effects and can help with sleep problems.
- Melatonin: a hormone produced by the body itself that is responsible for regulating sleep-wake rhythms. Supplements containing melatonin can help improve sleep quality.
- Lavender oil: an essential oil known for its calming effects and can help promote better sleep.
These products work by regulating certain substances and hormones in the body that are responsible for controlling sleep-wake rhythms. The result is improved sleep quality, faster falling asleep and longer lasting sleep. Curious? Our blog about sleep problems describes how you can know you have a sleep problem and how GIMMY gummies can help you fall asleep faster.

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