How to fall asleep quickly?

It can be frustrating to find yourself tossing and turning in bed, desperately trying to get to sleep . Whether it's due to stress, anxiety, or simply intense mental activity, there are many reasons why some nights seem endless. However, rest assured, there are ways to make falling asleep easier.

Causes of Difficulty Falling Asleep

Difficulty falling asleep quickly can occur for a variety of reasons. Here are some of the most common causes:

• Stress and anxiety :

Concerns about work, personal life, or finances can lead to intense mental activity, making it difficult to relax and get to bed . Whether associated with specific events or more severe anxiety disorders, anxiety can also lead to intrusive thoughts and physical tension that make it difficult to fall asleep.

• Poor sleep hygiene :

The body's natural circadian rhythm is disrupted by irregular sleep patterns , such as going to bed and waking up at different times each day, which can make it difficult to fall asleep. Also, excessive screen time before bed, due to the blue light emitted by electronic devices, can interfere with the secretion of melatonin, the sleep hormone.

• Underlying medical conditions:

Certain medical conditions can cause difficulty falling asleep. For example, sleep apnea , where the airway partially or completely closes during sleep, can cause frequent awakenings and unrestful sleep.

• Lifestyle and environmental factors:

Before bed, excessive consumption of caffeine or heavy, fatty foods can disrupt sleep.

Here are some examples of heavy foods to avoid before bed:

- Fried foods are high in fat, take a long time to digest and can cause stomach cramps and acid reflux.
- Red meats like pork, lamb, or beef can be difficult to digest and can also cause digestive discomfort that interferes with sleep.

- Eating spicy food before bedtime can cause heartburn, complicate digestion, and increase the urge to drink.

- Sugary foods : sugar provides short-term energy, which is not compatible with falling asleep .

Sleep onset and sleep quality can also be disrupted by noisy or bright sleep environments.

How to fall asleep quickly?

Creating a relaxing pre-sleep routine can go a long way in preparing your body physically and mentally for rest. Here are 8 tips for establishing a regular and calming sleep routine:

Create an environment conducive to sleep

Make sure your bedroom is dark, cool, and quiet . You can use blackout curtains to block outside light, set the temperature to a comfortable level, and eliminate noise sources. Create an environment conducive to sleep by choosing comfortable bedding.

Linen, known for its thermoregulating properties , is the comfort ally of your nights: linen bedding from the French sheet helps your body adopt the right temperature, in all seasons. In addition, linen bed linen is also particularly soft and airy , and its raw appearance seduces more than one sleeper: it is said that those who have tried sleeping in linen sheets cannot go back to another material, it is so pleasant!

These optimal conditions promote faster and healthier falling asleep , allowing your body and mind to relax naturally, facilitating a smooth transition to restorative sleep.

Avoid screens before bedtime

The blue light emitted by phone, tablet, and computer screens can disrupt your circadian rhythm and interfere with the production of melatonin , the sleep hormone. Therefore, it is recommended to avoid screens at least an hour before bedtime, or opt for blue light filters to minimize their influence on our bodies and thus fall asleep quickly.

Soothe yourself with natural food supplements

Have you considered taking advantage of the sleep-inducing benefits of plants? Some have a calming effect on the nervous system , promoting rapid onset and quality sleep.

Our all-natural sleep infusion contains a delicate blend of aromatic plants, grown in France , which have many virtues. Enriched with vaporized CBD , it prepares you for falling asleep and fights insomnia. It can be used in addition to the sleep oil composed of 10% CBD and 0.0% THC , and which, thanks to its anxiolytic action, allows you to have a deeper and more restful sleep. Consuming them before bed can help you fall asleep more easily and have a deep sleep.

Practice cardiac coherence

Cardiac coherence is a breathing method that helps you fall asleep. This method of managing emotions and stress helps you lower your heart rate by regulating your breathing . Here's how it works:

• Close your mouth and breathe in gently through your nose for 5 seconds.
• Then, exhale through your mouth for another 5 seconds. Let's say you're blowing through a straw: this will allow you to exhale efficiently.

Repeat for 3 to 5 minutes.

Listen to music

Listening to music can help reduce stress and anxiety, which can often be major obstacles to falling asleep . Soft, soothing music can help slow the heart rate, lower blood pressure, and promote a relaxed state conducive to sleep.

Certain types of music, such as classical music, jazz, or natural sounds, can induce a meditative state, thus promoting sleep. These types of music can also help distract from stressful or intrusive thoughts and guide the mind to a state of inner calm and tranquility.

Avoid stimulants before bedtime

Limit your caffeine and alcohol intake in the hours before bedtime, as these can disrupt your sleep. Instead, opt for soothing drinks like chamomile or valerian tea.

Read a book

Here are some benefits of reading before bed:

• Reading gives you the opportunity to immerse yourself in a different world , far removed from the problems and worries of the day. This can encourage a sense of serenity and relaxation , which helps you fall asleep faster .
• Incorporating reading into your bedtime routine can be a calming ritual that signals to your body and mind that it's time to relax and prepare for sleep.

Take a hot bath

Warm water dilates blood vessels, which can promote better blood circulation throughout the body. Improved circulation can promote relaxation and help regulate body temperature, which is important for quality sleep .

Additionally, taking a warm bath can help reduce stress and anxiety levels by stimulating the production of endorphins , the feel-good hormones. This can help you relax both mentally and physically before bed.

If you need support, you can also explore the Myora Sleep Box , designed to help you get back to quality sleep. This box is made up of products made in France, including our sleep infusion , expert advice from sleep professionals, and exclusive immersive experiences. to help you get back to peaceful nights.