15 August 2023 , 16:57
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Getting into bed after a long day is one of the best feelings you can have. Putting your feet up and getting some sleep is what we need, but there's nothing more frustrating than laying there awake for hours trying to drift off and counting endless sheep.
There are lots of different remedies that people go to, taking a bath, drinking some milk or reading a book to name a few. But there are 215,000 monthly worldwide searches for 'How can I fall asleep faster?' and it seems like there are a lot of us looking for tips on what to do.
Sleep experts at Bed Kingdom have shared the key to getting some quality shut-eye, and revealed that melatonin can be a reason you can't drift off into a deep slumber. They explained: "melatonin is a key to sleep; it is the hormone secreted by the pineal gland, and a lack of melatonin is one likely reason you cannot fall asleep quickly. Melatonin is affected by an inconsistent sleeping pattern. Waking up and falling asleep at various times can confuse your circadian rhythm, your body's internal clock. Your circadian rhythm regulates the release of melatonin, the sleep hormone, so without a consistent sleep-wake cycle, the body will be confused and not know when to release the hormone."
It's important to try and stick to a regular sleeping pattern too, as your body will naturally start to wind down at the same time each night. The sleep experts also recommend avoiding any screens and light sources as melatonin is affected by it. They added: "melatonin is also affected by light sources, including TVs, phones, and tablets; therefore, you should avoid using these devices before you sleep. A dark room is excellent for melatonin production, as the pineal gland responds to darkness by secreting the hormone."
As well as avoiding light, another good way to help relax your body is focusing on muscle relaxation. Focusing your mind on your muscles rather than other thoughts 'helps improve sleep and anxiety', as they claimed that it will help to fall asleep quicker.
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The pros explained: "Another way to help that can help you fall asleep faster is relaxation techniques such as PMR (progression muscle relaxation). This technique improves sleep and anxiety by focusing on muscles rather than intrusive thoughts. This can be done by closing your eyes, focusing, and tensing then relaxing individual muscles around your body to help you become more relaxed, which can help you fall asleep."