Are you looking for ways to fall asleep quicker? If so, read on as we discuss some simple steps that may help you sleep better at night.
Sleep Is Important
Sleep: at any age, we must have it; and possibly to the same extent as we rely on food, air, and water. Even so, figures indicate that approximately 60 million Americans are afflicted by some kind of sleep dysfunction, such as insomnia. Although the causes of not sleeping are many, they will vary from one person to another and it’s important that we give it time for rest and revitalisation to feel awake for the following day.
The approach of Zoom Health is about a holistic point of view and includes maintaining a healthy diet, drinking plenty of water, and getting lots of sleep.
So what does Zoom do when it is difficult to sleep? We use the art and practise of aromatherapy, which makes use of 100% pure organic aromas to quiet, unwind, uplift, and clear anxious minds.
Sleep Balms
There are two sleep balms we recommend – an adult one and a kid’s one.
Badger Sleep Balm – for on the run adults with active minds.
Night-Night Balm – for energetic children who need to relax and calm down.
In most cases, adults and children have many different reasons why they are unable to sleep. Adults, in general, have some trouble switching off their minds for enough time to get to sleep. Alternatively, we’re pondering over the emails that have to be sent and errands that have to be done, while being concerned about the monthly expenses and never-ending to-do lists. It’s no surprise why we find it difficult to fall asleep!
Sleep Balm includes balsam fir, an important substance that elicits a mind-clearing stroll in nature, only from the convenience of your very own bed. This enchanting natural oil is refreshing and soothing to the entire body, in addition to being warming, assisting to lull you into a restful frame of mind so restful sleep will come naturally. Bergamot is a citrus that is typically used for uplifting without becoming aroused and helps get you in a much better feeling while you fall asleep. Customarily bergamot regulates inner feelings, which is often priceless if you usually get riled up about things.
Night-Night Balm might be more conventional in its methodology. Chamomile and lavender are soothing natural herbs for children, while spearmint and mandarin are mentally motivating. In collaboration, they encourage peace of mind and calm for a soothing, comfortable transition into restful sleep.
Apply Sleep Balms to These Spots for Optimal Results
Given that sleep balms are centred on the concepts of aromatherapy, you’ll want to use these wherever it is possible to breathe in the scent. For example, under the nostrils, on the lip area, chest, wrists, temples, shoulders, or various other pulse locations. Additionally, you can use them on your belly and feet, and let the essential oils disperse into the surroundings. Many parents have revealed that they use Night-Night Balm for night time massages to calm down their kids, and as an additional benefit, the parents wind up feeling calm as well.
Massage Oils
Pampering yourself with a massage at the conclusion of a challenging week isn’t simply a pleasant method to unwind — it’s additionally been proven to enhance sleep, as outlined by a number of scientific studies. Shocking? Probably not, given that baby massage is among the first methods utilised to help babies fall asleep.
How Massage Oils Assist with Falling Asleep
Our Sleepy Lavender massage oil is mixed to put you into a totally peaceful condition which is perfect for falling asleep. The combination of oils can help decrease stress affiliated problems and headaches before gradually lulling you into a peaceful rest.
A lot of people will realise that Lavender essential oil could be an effective aid in helping us fall asleep. This isn’t the only speculation; research is starting to prove that this claim is much more than an Old Wives Tale. Only recently, the success of Lavender in helping us fall asleep has been researched more comprehensively.
Insomnia is one of the prevalent sleep problems and a study done in the United Kingdom in 2005 revealed promising results in the use of Lavender oil aroma to improve sleep. Another study demonstrated that breathing in lavender together with many other essential oils enhanced sleep quality of 56 patients in ICU.
It’s obvious to note that Lavender was confirmed by research to be effective when it comes to sleep!
This oil combination is all set to use for a massage therapy without requiring any additional dilution. Additionally, put a couple of drops into the bath for an amazing fragrant experience.
NEW: We now offer Lavender Oil Capsules which are an ideal one-a-day supplement for those on the go. These high quality soft-gel capsules care made by Lindens in the UK and contain 80mg of Lavender Essential Oil in each capsule.
Earplugs
When looking at ways to fall asleep quicker, a lot of people look towards earplugs.
Why put in earplugs when sleeping? The period of time you are asleep is equivalent to one-third of your whole life. You do not have to debate that sleeping is fundamental. In order to function properly, you need proper sleep. Your ears don’t come with ear lids and are always activated. Strange sounds could activate subconscious physiological responses in your sleep. This interferes with your sleep quality.
This is the main reason why going to sleep with earplugs might be an effective remedy!
Science Agrees – Earplugs Can Improve Your Quality of Sleep
It seems too simplistic, however, in some cases, earplugs are the simplest and best answer. The proper pair will stop or muffle an array of noises, from high-pitched shrills to a constant thumping bass. Actually, heavy sleepers should be careful: Many earplugs are extremely effective, there’s a possibility they’ll function too well. You will discover many designs and materials available starting from £2 to over £50; therefore it is smart to test out which ones are best suited for you. Note that the standard and economical PVC or polyurethane foam earplugs usually do better than the higher priced options in online ratings so don’t think that you need to spend a lot of money to get a restful sleep.
There are, in fact, lots of data to show that earplugs help individuals get an improved night’s rest and in certain instances be a practical option to sleep drugs. Find out more about this study.
For anybody who is thinking about using them, first think about ease and comfort. There are a variety of materials, designs and sizes, basically made for personal preference.
Zoom Health provides a selection of earplug sample bags which offer you an assortment of earplugs to test. We even offer samples bags containing earplugs for women and earplugs for men. When you’ve discovered a pair that works best for you, then you can purchase those exact earplugs from our internet site. You will also get a 15% discount code to save you even more money!
Essential Oil Diffuser
An essential oil diffuser can be an excellent way to promote relaxation and sleep. The gentle aroma of essential oils fills the air and creates a calming environment that can help quiet your mind before bedtime.
We recommend using a wood grain diffuser in your bedroom and adding 5-6 drops of a sleep-promoting essential oil or oil blend. Some of our favourite oils for sleep are:
- Lavender – The most popular sleep aid that lowers heart rate and blood pressure. Lavender’s sweet floral scent signals your body to slow down and prepare for sleep.
- Chamomile – A mild sedative herb that relieves anxiety and soothes frazzled nerves. It has an earthy, fruity aroma that many find comforting at bedtime.
- Marjoram – Less well known than lavender or chamomile, but highly effective for sleep issues. Marjoram helps relieve muscle tension and minor pain that can interfere with falling asleep.
Run your diffuser for at least 30 minutes prior to getting in bed, breathing deeply and allowing the scent to envelope your senses. The calming effects promote healthy sleep cycles so you wake up feeling refreshed. Be sure to use 100% pure therapeutic-grade essential oils and place the diffuser near your bed but not directly next to it to prevent overexposure.
Calming Bedtime Tea
Sipping a warm, soothing tea before bed is an age-old remedy for falling asleep faster. Certain herbs have sedative and muscle-relaxing properties that prepare both mind and body for restful slumber. We recommend the following ingredients:
- Chamomile – The most widely used herb for sleep promotion and anxiety relief. Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain that initiate sleep.
- Passionflower – Has a mild tranquilizing effect on the central nervous system. Passionflower relieves mental worry and hyperactivity in the brain.
- Valerian – Increases levels of GABA (gamma aminobutyric acid), a neurotransmitter that regulates nerve cell excitability. Low GABA activity leads to restlessness and insomnia.
Steep 1-2 teaspoons of dried herbs per cup of hot water for 5-10 minutes until the tea develops a rich golden hue. Strain out the herbs as they can become bitter over time. Add a teaspoon of honey or lemon to mellow the flavour.
Sip your bedtime tea 1 hour before you plan to go to sleep. Over time, your body will associate the ritual of drinking tea with preparing for slumber. The compounds in the herbs will help you fall asleep faster and wake less often during the night. Be sure to use organic or ethically wild-harvested herbs for the highest medicinal quality.
Practise Relaxation Techniques
Have you ever found yourself tossing and turning in bed, unable to quiet your racing mind? If so, incorporating relaxation techniques into your pre-sleep routine could be the key to drifting off faster. These methods work by calming both your body and brain, easing you into a state conducive to slumber.
One effective technique is progressive muscle relaxation. To begin, lie comfortably in bed and focus your attention on your toes. Tense the muscles in your feet for a count of five, then release, noticing how your body feels as it relaxes. Gradually work your way up, tightening and releasing each muscle group until you reach the top of your head.
Another option is deep breathing exercises. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, feeling your stomach expand like a balloon. Hold the breath for a moment before exhaling through pursed lips, letting your belly deflate. Repeat this pattern, keeping your chest still and focusing on the rise and fall of your abdomen.
Visualisation can also be a potent tool. Close your eyes and imagine a tranquil scene, such as a serene beach or a peaceful meadow. Engage all your senses – feel the warm sun on your skin, hear the gentle rustling of leaves, smell the sweet fragrance of flowers. Allow yourself to be fully immersed in this calming mental imagery.
The beauty of these techniques lies in their simplicity and accessibility. You can practise them anytime, anywhere, without any special equipment. However, consistency is key. Incorporate your chosen method into your nightly routine and stick with it. Over time, your mind will associate these actions with the onset of sleep, making it easier to wind down when bedtime rolls around.
If you find yourself struggling to relax on your own, consider guided meditations or sleep apps. These resources provide soothing voices and gentle prompts to help you release tension and drift off. Experiment with different options to find what resonates with you personally.
Remember, mastering relaxation techniques takes practise. Don’t get discouraged if you don’t see immediate results. Like any skill, it improves with repetition and patience. Stick with it, and soon you’ll be slipping into slumber with ease, waking refreshed and ready to tackle the day ahead.
We hope you like our ideas on ways to fall asleep quicker. No any more? Please let us know!
Photo “Sleeping” by Anthony Cunningham for Zoom Health
Zoom Health is a leading UK supplier of Home Health Tests and Earplugs
