Olivia Arezzolo is a qualified sleep expert who specialises in helping individuals fall asleep, stay asleep and wake up more refreshed. You can learn more about Olivia and her work here, or follow her on Instagram here.
Struggling to switch off at night? Mind running a million hours. You're not alone. It's the most common challenge I see for my private clients and also one the of the questions I'm asked most about on my Instagram. Which is exactly why I'm writing this article, because I want to give you the education and empowerment to fall asleep with greater ease.
Keep reading for my top four tips for falling asleep faster below.
Enhance Your Intake of GABA Promoting Substances in the Evening
Lentils, walnuts and beans, magnesium rich foods such as leafy greens, avocado and seafood, as well as a specific magnesium supplement, along with chamomile tea will all help to promote the body's synthesis of a compound called GABA. This hormone has been found to counteract poor sleep, calming you down upon secretion you'll instantly feel more relaxed. Maximise your ingestion of these compounds and you'll switch off with greater ease.
Psychologically Expect and Prepare to Sleep Well
Clinical studies highlight that poor sleep hygiene, pinpointed by irregularity of sleep, stressing about the day passed, or the day ahead and watching TV predicts poor sleep, and likewise, the absence of these factors correlates with greater sleep quality. By keeping a nightly unwind routine, for example, a shower, tea, supplement and reading a book, means your mind both on a conscious and subconscious level will experience less mental activity in the evening, helping you to fall asleep faster.
Consider Your Bedding
Recent studies demonstrate weighted blankets as a positive for eating insomnia, while other studies pinpoint the importance of keeping cool in the evening, aided by thermoregulatory fabrics in your sleepwear and sheets such as wool and cotton.
Connect with Sleep Supportive Communities
Want daily tips you can implement for free? Of course, you do. That's why I supply my Instagram community with exactly this. DM me to let me know you've seen this article and share your specific challenges. I can answer them in my upcoming stories as I have done for others in my community.