Nowadays, problems take up more and more space in our minds to the point of influencing our ability to fall asleep.
Then come the sleep difficulties, which probably affect a large part of the population. Very often, it takes several minutes, or even several hours, to fall asleep! Result: we sink hopelessly into a period of occasional insomnia, which can even become chronic. So what to do? How to fall asleep quickly? Our advice to naturally get back to sleep every time you go to bed!
How to fall asleep quickly?
The cornerstone of our overall health, sleep is essential to human beings, although it can sometimes be a big challenge for many of us. Indeed, falling asleep quickly is not always easy. Especially when stress and fatigue take over our minds. But above all, know that to get your daily dose of rest, it is not enough to just want it to achieve it. Like everything else, it is prepared and maintained. Simple tips that you may have never thought of could be enough to
improve your nights and at the same time
limit sleep disorders.
Fall Asleep Faster by Eating Better
Food, more precisely, dinner, plays a major role in falling asleep. Indeed, eating poorly in the evening has consequences on our digestion, but also on our sleep. To do this, it is advisable to eat dinner at least 3 hours before going to bed. In addition, it is better to choose a
light meal , easy to digest, to avoid any digestive problems. Reasonable quantity, but also balanced meal are the secrets to falling asleep quickly. Be aware that not all foods are digested at the same speed. And to help you eat better in the evening, here is a list that summarizes the digestion time of some foods:
- Fruit juices and vegetable juices take about 15 minutes to digest
- Cucumber, celery, pepper, broccoli, lettuce, spinach, fruit salad take 30 minutes to digest.
- Apple, pear, peach, banana and tomato are digested after 45 minutes
- carrots, beets, cereals, legumes, artichokes, squash, potatoes are only digested by our body after 1 hour to 1 hour 30 minutes.
- As for dried fruits, pumpkin seeds, sunflower seeds, sesame seeds or chia seeds, the digestion time is around 2 hours.
- On the other hand, meat, poultry, fish and dairy products take longer; approximately 4 hours.
As you will have understood, the longer it takes to digest a food,
the more the process will affect your time to fall asleep. Thus, certain foods are your allies for better digestion, but also for better sleep.
Take a hot bath to fall asleep faster
According to researchers at the University of Austin (Texas, United States), taking a hot shower or a hot bath
one to two hours before bedtime would make it easier to fall asleep quickly. This little routine helps, among other things, to promote the natural circadian process and would increase the chances of falling asleep quickly. In addition, a hot bath will relax the body's muscles, but also eliminate the stress accumulated during the day. However, the ideal temperature for this relaxing bath should be, according to this study published in the journal Sleep Medicine Reviews,
between 40 and 42.5 °C.
Fall Asleep Fast With The 4-7-8 Method
The 4-7-8 method is a breathing method developed by Professor Andrew Weil of Harvard University in Boston. It is a revolutionary method that allows you to fall asleep quickly,
in less than a minute. In addition, this technique, inspired by yoga pranayama, aims to control breathing in order to activate the natural mechanisms of our body for rapid sleep. Here are the steps to follow:
- Before you begin, make sure to eliminate all external factors that could interfere with your falling asleep (noise, light, telephone, tablet, television)
- Then take your tongue out of your mouth and touch the tip of your tongue to the roof of your mouth. Keep it in this position until the end of the exercise.
- Inhale through your nose for 4 seconds then hold your breath for 7 seconds.
- Exhale (through your mouth) the air present in your lungs for 8 seconds.
- Repeat the exercise until you can fall asleep.
Fall asleep quickly with good bedding
Quality sleep necessarily depends on
good bedding . It is naturally an essential prerequisite for falling asleep gently, but also quickly. Box spring, mattress, pillows, duvets, bed linen or even mattress toppers are essential elements for sleep. They should never be neglected. Of course, opting for high-quality bedding is a guarantee of a peaceful and restful night. So which bedding should you choose to fall asleep quickly? Our advice for selecting bedding that is conducive to falling asleep quickly for a regenerative and uninterrupted sleep.
Choose an optimal quality mattress to fall asleep quickly
Sleeping well and quickly involves choosing optimal equipment, knowing how to respond to our preferences, but also to our morphology. Because in fact, it is in the best conditions that we easily manage to fall asleep. And to achieve this quickly, we advise you to opt for a mattress with natural compositions and absolute comfort:
the natural latex mattress. Spend better nights with our
Alba Original and
Alba Pearl mattresses, your falling asleep will be quick and effective. Each of our models will perfectly fit the shape of your body and easily support your spine. Do you often sweat during the night? Does this affect your ability to fall asleep? Our natural latex mattresses are exactly what you need! Composed of open cells, they are equipped with revolutionary technology to eliminate humidity for better air circulation in the core of the mattress. What's more, multiple characteristics make them unique. These are the characteristics that make our mattresses your allies for
a quick bedtime . Need more information about our flagship products? Don't hesitate to contact us to choose THE bedding of your dreams!
Choose a pillow with optimal support for your neck
Do you have trouble falling asleep and often change position even after changing your mattress? Do you often wake up with a huge pain in your neck? These signs suggest that your pillow is unsuitable for your sleeping position. Just like the mattress, it is important to choose your pillow carefully to fall asleep quickly, lastingly, but also in the best conditions. Obviously, there are a range of different pillow technologies on the market, but for now, we are directing you towards a model that is a success among our big sleepers:
the Alba pillow . Its main advantages? In addition to being made and composed of natural material, it offers excellent neck support as well as
optimal support for the head . Adapting to each body shape and sleeping position, its honeycomb structure offers better air circulation. Say goodbye to your neck pain! With our ergonomic, anti-mite and hypoallergenic pillow, you will benefit from better support for the neck, shoulders and head. An ally for a quick bedtime, a healthy sleep, but above all a restorative one!
Add a Mattress Topper for extra comfort
Uncomfortable or aging mattress? Need to change it but your budget doesn't allow it or you don't want to part with it? Don't panic, just give it new life and more comfort with
our Alba mattress topper . More economical, lighter and easy to maintain, it can bring unprecedented comfort to your nights while adding height to your bedding. An ideal and 100% natural complement, this revolutionary accessory
adapts perfectly to the curves of your body . It distributes your weight evenly thanks to its 7 comfort zones. This mattress topper will not only give your mattress a new lease of life, but can also relieve your back pain and improve your blood circulation. A very fashionable bedding accessory on the bedding market, it will offer you immediate muscle relaxation. The mattress topper will undoubtedly guarantee you a better sleep!
We would like to remind you that sleep is the "linchpin" of our health! And without a good night's sleep, our mental and physical health will suffer the direct consequences. It is better to take care of it even before the repercussions of a bad night become serious. In addition to our advice, the best thing would be to try what works for you to fall asleep quickly every time you go to bed. However, before resorting to medicine or chemicals, we recommend that you try our natural techniques to sleep soundly! And don't forget, a simple change of bedding can permanently improve your ability to fall asleep!
