Insomnia

7 Surprising Secrets to Cure Insomnia Fast

People who can’t sleep would do almost anything to learn how to cure insomnia fast.

Look no farther, because here you will find seven (7) unexpected, yet effective, ways to help you fall asleep quickly – and stay asleep – starting tonight.

WHO Gets Insomnia infographicInsomnia Facts

~  Insomnia is difficulty falling asleep or staying asleep, or both

~  Nearly everyone experiences insomnia occasionally

Insomnia is the most common sleep disorder worldwide

~  1 of 3 people has insomnia regularly

~  40 million Americans have chronic Insomnia

~  Chronic insomnia is associated with an increased risk of stroke, diabetes, heart attacks, depression and dementia

WOW, that’s a scary list.

Not only are you always tired, but your life could be at risk if you can’t sleep. Yikes.

And it’s getting worse in the U.S.

Between 2013 and 2018, an additional five million more Americans became insomniacs.While this research did not investigate the causes, the authors speculated that the main culprit was technology, or more specifically, the blue light emitted from display screens.

Check out this 2-minute VIDEO CLIP on this insomnia research.

But here’s the GOOD NEWS:  those 7 surprising secrets to cure insomnia fast that I promised you.

1. STOP Looking at your #@!*& Phone, Tablet or TV close to BedtimeWoman looking at cell phone in bed

This just may be the #1 reason for insomnia today. We are so addicted to our smartphones that there’s hardly a waking moment that our eyes aren’t glued to our phone.

In particular, the BLUE LIGHT that’s emitted by all digital screens is especially harmful. To our brains, this light acts like natural sunlight, and thus suppresses the production of melatonin, a key hormone our body releases to bring on sleep. So STOP WATCHING any screens at least two hours before bedtime. If you enjoy reading, pick up a printed newspaper, magazine or book.

It’s actually a good idea to filter out blue light on your mobile device all the time, and there are many free apps you can download.

sleep tracker device under mattress2. Ditch the Sleep Tracker devices

These activity tracker devices are either wearable or are placed under your mattress; a few devices can be on your bedside stand. Regardless of location, it depends upon your movement to create its data regarding your sleep. The device makes the assumption that inactivity means you are asleep, and movement indicates being awake, but that’s often not true.

For example, you may lie awake for awhile but not be moving around. It’s also been proven in sleep studies that people can toss and turn even when they’re in deep sleep.

Therefore the data produced by the activity tracker device – like sleep duration or sleep quality – simply isn’t very accurate. According to Alan Schwartz, MD, theMan with many wires taped to his head and face for sleep study Director of the Sleep Disorders Center at Johns Hopkins Bayview Medical Center, “These devices don’t actually measure sleep directly. Most sleep tracking devices make some guesstimate as to how much you’re actually sleeping.” 1 Why depend upon a guesstimate?

The only way to get precise, accurate data about your sleep is to have a clinical sleep study. I had a sleep study done after falling asleep repeatedly while driving to work many years ago. The sleep clinic sets up patient rooms to look like regular bedrooms so you’ll feel more at home. Wires are attached all over your head and body, and you’ve convinced you’ll never be able to sleep with all this junk connected! But indeed you do fall asleep, not just overnight, but also for three short naps the next day.

In addition to not providing very accurate data, some people hyper-focus so much on their sleep data that they can cause “orthosomnia”, a term created in 2017 by sleep clinicians in Chicago (and published in the Journal of Clinical Sleep Medicine, February 2017; https://jcsm.aasm.org/doi/pdf/10.5664/jcsm.6472). Orthosomnia is an unhealthy obsession with sleep tracker data to such an extent that it doesn’t help your sleep, but actually makes it worse.

Toes sticking out of bathtub3. Go Soak Yourself

One of the best ways to make it more likely that you will fall asleep is to create a temperature difference in your body right before bedtime.

That’s because during sleep your body’s core temperature decreases as much as two degrees Fahrenheit. And the faster you can lower your body’s temperature, the faster you will fall asleep.

So … take a HOT BATH right before you turn in. When your warm body arrives in your cool bedroom, your body’s temperature starts to drop, which will soon start making you sleepy. Don’t dilly dally after your bath, just hop into bed and trust that you’ll be snoozing in no time!

 

Woman drinking comically oversized glass of wine4. Avoid the Nightcap

While it’s true that a glass of wine or beer will help you fall asleep initially, you will pay the price later with the following negative results:

  • Alcohol messes up your sleep cycle, causing you to wake up often during the night 
  • Drinking blocks your REM (Rapid Eye Movement) sleep, the most deeply restorative part of your sleep
  • Alcohol causes dehydration, so you will wake up thirsty
  • Drinking relaxes throat muscles, which increases your odds of sleep apnea, which can wreck your sleep

5. Boot Fido Out of the Bed

I know, I know … you love your dog or cat like your own child. As a lifelong dog owner and dog lover, I totally understand. In fact, at times my wife and I have had a dog sleeping in our bed. But if you are serious about tackling your insomnia, your pet must be banished from the bed.

One other benefit of sleeping pet-free is that it will help your allergies. Animals often track pollen into the house, and then onto the bed, which can aggravate allergies or asthma you may have.

 

3. dCBT – Digital Cognitive Behavioral Therapy.

Sleepio, a digital sleep improvement program featuring CBT techniques, delivered statistically significant improvements in sleep, mental health, and daytime functioning. Founded by a company called Big Health www.bighealth.com.

Sleepio graduate testimonial video clip: https://vimeo.com/51216128

6. Wear SOCKS to Bed

This is also related to your body temperature, and takes some sleep science to fully explain.

 

 

 

Closing – with CTA

 

 

 

Sources

1  Roth T. Insomnia: definition, prevalence, etiology and consequences. J Clin Sleep Med. 2007;3 (5 Suppl):S7–S10. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319.

2  Zhang B, Wing, YK. Sex differences in insomnia: a meta-analysis. Sleep. 2006;29(1):85-93.

3  National Institute on Aging. A Good Night’s Sleep. 2016. Retrieved from https://www.nia.nih.gov/health/good-nights-sleep.

Nabili, Siamak, MD, MPH. Insomnia. https://www.emedicinehealth.com/insomnia/article_em.htm#definition_and_facts_about_insomnia.

5  https://www.hopkinsmedicine.org/health/wellness-and-prevention/do-sleep-trackers-really-work

Hunt, Angie. Trend: American Sleep has Gotten Worse. Sleep Health. Nov 12, 2019. https://www.sciencedirect.com/science/article/abs/pii/S2352721819301834?via%3dihub).