Sophia Espinosa has perfected the art of falling asleep fast.
Primarily though, what helps Espinosa get good quality zzzs regularly is the consistency of her bedtimes, which allow herto stay regulated and the fact that she's awake for so long that she's truly tired by the time her head hits the pillow each evening. This is one of the two primary ways to fall asleep fast, according to sleep expert,, PhD, aka the Sleep Doctor. The other is sleeping pills. “Both work fast but one takes longer to build up—sleep deprivation,” says Dr. Breus.
“I like to get some exercise after work, whether it be at the gym or walking my dogs,” Espinosa says. Research shows that people tend to have. For evening exercisers like Espinosa, however, it's important to make sure this happens well before you turn in; otherwise, it could keep you up at night. “As our bodies cool, starting at about 10:30 at night, this is a signal for the brain to release melatonin to start the sleep process,” Dr. Breus. “If you exercise too close to bedtime, within about three to four hours, you will artificially raise the temperature of the body, and then disrupt sleep.” Since Espinosa's work day typically ends between 11 a.m. and 1 p.m., she has time to squeeze in a sweat sesh well before bedtime.
“Then I like to cook dinner, catch up on social media, or watch some TV before calling it a night.” Having a typical routine like this aids in your ability to fall asleep fast, says Dr. Breus. “You want to go to bed at the same time and wake up at the same time,” he says, even suggesting adding an accountability partner to make it happen.schedule, meaning she doesn't go to bed as early as she does Monday through Friday.
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