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 likely affect a large portion of the population. It often takes several minutes, or even several hours, to fall asleep! As a result, we sink hopelessly into a period of occasional insomnia, which can even become chronic. So what can be done? How can you fall asleep quickly? Our tips for getting back to sleep naturally every time you go to bed!
How to fall asleep quickly?
A cornerstone of our overall health, sleep is essential to human beings, although it can sometimes be a major challenge for many of us. Indeed, falling asleep quickly isn't always easy, especially when stress and fatigue take over our minds. But above all, know that to get your daily dose of rest, simply wanting it isn't enough to achieve it. Like anything else, it requires preparation and maintenance. Simple tips you may have never thought of could be enough to improve your nights and, at the same time, limit sleep disorders.
Fall asleep quickly by eating better
Food, more specifically, 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
- Apples, pears, peaches, bananas and tomatoes take 45 minutes to digest
- carrots, beets, cereals, legumes, artichokes, squash, potatoes are digested by our body only 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 approximately 2 hours
- On the other hand, meat, poultry, fish and dairy products take longer; approximately 4 hours.
As you can see, the longer it takes to digest a food, the more the process will affect your sleep time. 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 Texas at Austin (USA), taking a hot shower or bath one to two hours before bedtime can help you fall asleep quickly. This little routine helps promote the natural circadian process and increases your chances of falling asleep quickly. Additionally, a hot bath will help relax your body's muscles and eliminate stress accumulated during the day. However, the ideal temperature for this relaxing bath, according to this study published in the journal Sleep Medicine Reviews, should be between 40 and 42.5°C.
Fall asleep quickly with the 4-7-8 method
The 4-7-8 method is a breathing technique developed by Professor Andrew Weil of Harvard University in Boston. It's a revolutionary method that allows you to fall asleep quickly, in less than a minute. Furthermore, this technique, inspired by yoga pranayama, aims to control breathing in order to activate our body's natural mechanisms for falling asleep quickly. Here are the steps to follow:
- Before you begin, make sure you eliminate all external factors that could interfere with your sleep (noise, light, telephone, tablet, television)
- Then take your tongue out of your mouth and touch the tip of it 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 springs, mattresses, pillows, duvets, bed linen, and 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 restorative night. So which bedding should you choose to fall asleep quickly? Our advice for selecting bedding that promotes rapid falling asleep for a regenerative and uninterrupted sleep.
Choose a high-quality mattress to fall asleep quickly
Sleeping well and quickly means 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 succeed in falling 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 a revolutionary technology that eliminates 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 featured products? Don't hesitate to contact us to help you choose the bedding of your dreams!
Choose a pillow with optimal support for your neck
Do you have trouble falling asleep and often change positions 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 is a range of different pillow technologies on the market, but for now, we are directing you to a model that is a success among our heavy 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 head support . Adapting to each body shape and sleeping position, its honeycomb structure provides better air circulation. Say goodbye to your neck pain! With our ergonomic, dust mite-resistant, and hypoallergenic pillow, you'll enjoy better support for your neck, shoulders, and head. An ally for a quick bedtime, healthy, and, above all, restorative sleep!
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 want 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's best to take care of it even before the repercussions of a bad night become serious. In addition to our advice, it would be best 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 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!
