‘I’m the morning messenger: This is how I fall asleep fast’
She says: “I try to go to bed between 5:30–6 p.m. so I can sleep completely before 6:30 p.m. “This is the best case scenario. Life gets in the way sometimes.” Espinosa, ideally, says she usually gets six to seven hours of sleep most nights, with seven to eight hours being her happy hour, and while she doesn’t take sleeping pills or melatonin to help her doze sleep faster.
Essentially, however, what helps Espinosa get regular good-quality sleep is her regular bedtime, which allows her circadian rhythms of sleep to stay regulated and realistic. is that she’s been up for so long that she’s really tired of banging her head on the pillow every time. pm. According to sleep expert Dr. Michael J. Breus, aka the Sleep Doctor, this is one of the two main ways to fall asleep fast. The other is a sleeping pill. “Both work quickly but one takes longer to build up — sleep deprivation,” says Dr. Breus. “Sleep itself is not a quick process, which means there is much you can do to help give your brain every possible benefit such as reducing caffeine intake, reducing exposure to blue light and meditation.”
This is exactly how Espinosa relaxes at night to fall asleep quickly
“I love exercising after work, whether it’s at the gym or walking the dog,” says Espinosa. Research shows that people tend to sleep more deeply on days when they do at least 30 minutes of cardio. However, for evening exercisers like Espinosa, it’s important to make sure this goes well before you step in; otherwise, it may keep you up at night.
“As our bodies cool, starting around 10:30 p.m., this is a signal for the brain to release melatonin to initiate the sleep process,” Dr. Breus previously told Well+Good. “If you exercise too close to bedtime, for about three to four hours, you will artificially raise your body temperature, and then disrupt sleep.” Since Espinosa’s workday usually ends between 11 a.m. and 1 p.m., she has time to sweat before going to bed.
“After that, I like to cook dinner, update social media or watch TV before the evening is over.” Having a typical routine like this will help you fall asleep quickly, says Dr. Breus. “You want to go to bed and wake up at the same time,” he says, even suggesting an extra responsible partner to make it happen.
But come the weekend, Espinosa is on the rise usually, common, normal schedule, which means she doesn’t go to bed (or wake up) Monday through Friday at the earliest. “The weekend is a chance to feel like a regularly so I get to spend more time,” she said. “However, I am the one who dozes off at the cinema because my body has been exhausted since last week.” While disruptions to her usual sleep habits can throw off her biological clock, it’s not uncommon and can lead to a phenomenon known as social time zone lag. is that by Monday morning, you may need to reach for these tips to reset your circadian rhythm, whether you’re a morning messenger or not.