Falling asleep shouldn't be difficult.
Here are a few simple tips and inexpensive products that will make falling asleep much faster and easier!
1. COOL ROOM TEMPERATURE
Adjust the thermostat about a hour before you go to bed. The ideal temperature for sleep-friendly conditions is 65 degrees. The cooler air temperature induces sleepiness and prevents night sweats. Plus you will fall asleep faster and sleep better with a cooler bedroom temperature.
2. TRY TO STAY AWAKE
Reverse psychology works for sleeping too! If you try to stay awake, it can actually help relieve the stress of trying to fall asleep. This will trick your brain into an instant sleep success! Try reading a book or just close your eyes and let your mind wonder. Not thinking about wanting to go to sleep will actually help you fall asleep faster.
If you find that you can’t sleep because your mind won’t turn off, try journaling. Clear your mind by writing your thoughts down. Vent on paper. Write your to-do list. Make a note of everything that happened that day. Write down your worries or the things you are stressed about. Good, bad, it doesn’t matter, just write it down. Get them out of your head and on the paper. This will ease your transition into a restful sleep and will also help keep your dreams less anxiety filled.
4. COUNT SHEEP
Well, it doesn’t have to be sheep just counting in general. This repetitive task will help distract your mind, as well as regulate your breathing to ease you into a deep sleep.
5. COMFORTABLE BED
What you’re sleeping on matters a lot! Think about it this way, it’s where you’re spending about 1/3 of your day, so you want to be somewhere comfortable. Plus if you are comfortable, you will relax easier and fall asleep much faster!
6. SILENCE OR SOOTHING SOUNDS
Silence is always the best way to fall asleep fast, but that is not always an option. Barking dogs, loud neighbors, any many other sounds beyond our control can sometimes keep us up at night. White noise is a great alternative to help you fall asleep fast and efficiently. You can turn your tv on a static channel and lower the volume. Soft-relaxing music. Sound machines are wonderful. There are also some great, free apps. Even just the sound of a fan can help. Any soft, relaxing noise that you can focus on, to help drown out any outside noise.
7. WARM SHOWER OR BATH BEFORE BED
First of all, a hot shower or bath can be very relaxing! Plus warming your body up with a hot shower or bath about a hour before bed, then having a cool bedroom will help your body temperature drop precipitously. Studies have shown that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. Also, raising the temperature of your skin increases those feelings of sleepiness and makes your journey to deep sleep happen a bit faster.
8. TURN OFF ELECTRONICS/KEEP IT DARK
Bright lights from electronics will trick your body into thinking it’s too early in the day to fall asleep. Remove all electronics with bright lights, including phones, tv, laptops, tablets, video games, etc. about a hour before bed, so it is easier for your body to get tired. Aside from the bright lights, social media outlets can cause stress and raise anxiety levels, which can cause insomnia. Removing all electronics and keeping your bedroom dark is a definite way to fall asleep the fastest.
9. WARM DRINK
Indulging in a warm, calming drink before bed is a sure way to calm your body and mind to help you fall asleep fast. Avoid drinking any caffeine 4-6 hours before bed, as it is a stimulant and will prevent restful sleep. Herbal tea or a glass of warm milk with honey is the best bedtime drink to help relax the body and help you wind down.
Studies have shown that using essential oils, like lavender, can help relax the body therefore creating a comfortable sleeping environment. Lavender can also help settle your nerves, lower blood pressure, and put you in a relaxed state. Add a few drops of the essential oil to your pillow or diffuse in an essential oil diffuser on your bedside table, and feel your body calm and relax.