Fall asleep faster
If wandering about how to nod off quickly is keeping you up at night, this may be the last article you ever need. While there is not one single bedtime routine that works well for everybody, sleep researchers agree that one of the best things you can do is keep to a regular sleep schedule (one that on average, across seven nights, varies by no more than 30 minutes either way).
Why am I struggling
to fall asleep quickly?
There may be many reasons why you’re having problems getting to get to sleep or sleeping well at night. It can be caused by stress, a health condition, the medications you take, jet lag, or even the amount of caffeine you consume.
Whatever the reason, establishing a healthy sleep schedule and bedtime routine is a great place to start. Why so? It’s because an out-of-sync body clock is usually to blame if you’re struggling with sleep as it affects our circadian rhythms; one of the two biological systems in our brain determining the quality, timing, and length of sleep. Irregular patterns of sleep and wakefulness lead to a delayed release of the sleep-promoting hormone melatonin at bedtime, making it harder to fall and stay asleep.
How can light therapy help?
This may come as a surprise, seeing as we’re talking about bedtimes, but a good night’s sleep begins the moment you wake up! Light plays a crucial role in regulating our circadian rhythms, as our internal body clock is directly influenced by the natural rising and setting of the sun. Be sure to get some light exposure first thing. This will push your body clock earlier in time and make it easier to fall asleep. Once it’s time to hit the hay, put all blue-light emitting devices away and opt for an evening wind-down in bed with Bodyclock’s sunset simulation. Gradually dimming light mimics the colors of a real sunset, prompting your inner clock to encourage melatonin production in the brain, which can help ease you into sleep naturally.
Bodyclock Shine 300
Bodyclock shine 300 creates an environment where sleep comes easily, leaving you rested and refreshed when you next wake.
With personalized sunset simulation and a selection of 15 sleep and wake sounds, Shine 300 can soothe you to sleep with calming waves or crickets. In the morning, Shine 300 wakes you gently with a gradual sunrise, which can help reset your clock.
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Vitamin L Bright Light
Therapy Lamp
In addition to waking up with a dawn simulator such as Bodyclock Glow 150, you could consider bright light therapy which has been shown to immediately increase levels of alertness, boost mood and improve performance. It could even compete with your morning coffee! Sitting in front of a bright light box such as Vitamin L upon awakening, for example while having breakfast, or at your desk at work in the first part of the day will push your body clock earlier in time and make it easier to fall asleep in the evening.
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