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Google Searches for “tips for insomnia” Surged 809% in recent weeks as more and more Americans struggle to get a sound sleep. What’s the reason for this sudden spike in sleepless nights?
1 in 5 adults across the US struggle to sleep every night (22%), with half of US adults experiencing insomnia once a month or more (50%). In addition, 43 percent of Americans report that stress has caused them to lie awake at night in the past month. Getting a good night’s sleep is much easier if we have abundant positive energy surrounding us. Here are some ways to help your body prepare for rest at night.
Eating Enough Filling Calories
Food does more than keep you full; it gives us the vitamins and minerals we need to repair wounds on our bodies, support our immune system, gut health, mental health, and even help us sleep. By eating filling foods, you can decrease your chances of waking up hungry in the middle of the night and wanting a snack. Eating meals with fat, fiber, and protein is satiating for more extended periods.
Hydration is essential when figuring out how to fall asleep fast because sore muscles and headaches can keep you from relaxing and falling asleep.
Dehydration can contribute to muscle cramping and soreness, which can cause discomfort and keep you from falling asleep fast.
Adding lemon juice to your water will increase its mineral content and help hydrate you faster than drinking plain water.
Be Mindful of WHAT You Eat
Considering how many calories you consume and what you eat is very important! Melatonin is a neurotransmitter produced in the brain, the pineal gland, the retina (part in your eye), and the gut.
Get Enough Sunshine
Sunlight decreases melatonin production during the day to undetectable levels, and waking up earlier and getting sunshine can give you energy and help you have an earlier bedtime.
Sunlight helps keep your circadian rhythms in check, and it also increases your body’s production of serotonin, which leads to your production of melatonin.
Limit Caffeine Consumption
If you are trying to figure out the best daily routine, it is best to consume caffeine earlier and no later than 3 p.m.
Avoiding caffeine in the afternoon makes it disappear and keeps it from reducing your melatonin production.
Get Enough Exercise
When someone completes an aerobic workout, the serotonin (happy neurotransmitter) mechanism is similar to taking a selective serotonin reuptake inhibitor.
Exercise works well to fatigue your body and mind, allowing you to fall asleep easier at night.
This one is not necessarily as “fast” as some other methods because it needs to be done regularly. However, it is something you can do now to reduce feelings of stress and anxiety, allowing you to fall asleep or go back to sleep more easily.
Using meditation to help you sleep can be an easy and affordable way to help you figure out how to go to sleep fast, especially if you are on a budget.
Put Away All Electronics
Keep your cell phone in the other room and turn your phone on silent or silence certain notifications if you don’t feel comfortable having it completely silent.
Blue light from cell phones, TVs, or even ceiling lights can suppress your melatonin production.
Also, your brain cannot shut off if you are messaging people on social media or researching topics on your phone.
Create a Cool Environment
Turn the air down and use cooling sheets on your bed to help you sleep easier and stay asleep. Studies show that a cool room temperature makes sleeping more manageable. Also, cortisol raises your temperature in the morning, so having a cool room will keep you from waking up sweaty.
Gems That Help with Positivity and Restfullness
Brett Larkin, a crystal expert at Tiny Rituals, shares why crystals are proven to help to improve sleep.
“Sleep is a vital time for our body to rest and for our cells to heal and rejuvenate.
“Good sleep helps us to be productive, it boosts our metabolism, and it helps our immune system to stand up the challenge and thrive.
“By placing one of these rocks beneath your pillow or on your person, you could clear out negative energy and finally get the solid sleep you need.”
Below, the crystal experts at Tiny Rituals highlight ten of the best crystals for sleep and how they impact the mind, body and soul.
Brings clarity and a zen-like calm and removes negative energy
Helping to promote a restful night’s sleep, this crystal hums with a high frequency that instantly puts you at ease. Selenite is soaked in a calm and helps remote negative energies – which is exactly the state of mind you need to be in to rest easy regardless of what is happening outside the world.
– Connects to intuition and higher purpose and soothes jangled thoughts
Celestite is a mineral crystal often associated with promoting relaxation, tranquility, and a sense of calm.
It is believed that its properties may indirectly contribute to a more peaceful sleep environment and improved sleep quality.
A natural ore of lithium and promotes serenity through self-love
Lepidolite is used as a medicine for those who can suffer the consequences of an overactive mind. Lepidolite is a gentle and joyous purple stone that promotes peaceful sleep through the pathways of self-love, easing stress, and taking you to a place of serenity.
When we can clear our minds, we are better equipped to get some decent shut-eye.
Slows the heartbeat to a softer rhythm and cools hot heads and tempers.
Howlite is known to slow the heartbeat to a gentle rhythm, take hot tempers down to a cooler place, and stop the mind from fragmenting into a million pieces.
This gentle stone is abundant in healing energy and is one of the best soothers before bed.
A purifying and gentle stone that balances emotions and soothes the body
A famously serene stone, Amethyst is one of the most purifying and gentle stones.
Amethyst is rich in healing energy balances out your emotions, and promotes happy dreams.
Particularly for those who struggle with nightmares, Amethyst can provide a sense of soft security, all while clearing your third eye chakra and raising your crown chakra vibrations too.
– Promotes physical healing and brings messages from the spirit realms
Angelite promotes inner peace and fills your dreams with messages from the spirit realms.
Not only does it invite you into the soft mental magic you need to sleep, but it also promotes the physical healing that leads to a higher quality of rest.
Gorgeously grounding and has a calming effect
This smoky version of the quartz crystal can help you fall into REM in a matter of minutes.
Smoky Quartz is a great stone to turn to when you want to manifest all your hopes and desires.
A radiant heart healer and cuts through anxious thoughts
This stone helps to instantly put your body, mind, and soul at rest. By keeping Rose Quartz close by, you may find the soft flow of sleep replaces those ruminating night-time routines.
Offers protection from bad dreams and keeps negative vibes at bay.
Sometimes, our dreams can be a scary place, and other times, anxiety won’t loosen its grip to even let us go down to that sleepy place.
But this stone will see you on your way to gentle rest by letting you know that your energy is protected.
Soaked in feminine energy and offers acceptance
The Moonstone is soaked in feminine energy and well-equipped for calming the mind.
A quick meditation with this white stone sees all that emotional tension away.
Not only will Moonstone put you in a place where easy sleep is possible, but it also paves the way for lucid dreaming for those who want to delve into the depths of mastering and connecting to their subconscious. Crystal expert Brett Larkin adds, “Having the gemstones pressed directly against the skin will ensure that those soft vibrations keep on humming throughout the day and when you are lost in the land of nod.
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As a full-time working mom of three, I know what it’s like to feel like life is out of balance and out of control.
While I don’t have it all figured out, I am committed to sharing helpful tips and tricks with other mommas who are ready to break free from negativity, ditch mom guilt, & finally, live life on their own terms.