Getting a full night’s rest isn’t easy, especially when it’s difficult for you to fall asleep, to begin with. But sleep is so incredibly important to your health for many reasons, so it’s essential that you get adequate sleep each and every night. It’s easier said than done, though, right? You’ve probably tried just about everything you can think of and now you’ve resorted to finding some advice that will actually work. Next time you find yourself lying awake at night counting sheep, why not try some of these helpful tips to get you falling asleep faster and ensure that you’re sleeping better.
Lower the Temperature in Your Room
Keeping your room cooler at night will help regulate your internal body temperature. As you begin to fall asleep, your body temperature will change making it harder to fall asleep and stay asleep if your room is too warm. Aim to keep your thermostat between 60 and 75 degrees Fahrenheit to ensure that your body temperature is regulated enough to drift off to sleep capture that comfortable night of rest. Keeping the room set at a cooler temperature will also force you to use more comfortable blankets and find a relaxing position so that you can easily drift off to sleep. No one likes to feel sticky and sweaty at night anyway, right?
Get Physical During the Day
How can you expect to feel sleepy if you haven’t done anything all day? In addition, if you’re not staying physically active throughout the day, your stress hormones can possibly increase and wreak havoc on your mind while you’re trying to sleep. Staying physically active during the day is beneficial to receive a healthy night of sleep, especially when you time it correctly. Working out and staying active in the morning hours will ultimately help improve your sleep patterns more than if you were to exercise during the nighttime. This daily dose of physical activity will also improve the quality of sleep that you receive by expanding the production of serotonin in your brain – which ultimately decreases the level of stress hormones that you produce.
Try Keeping Yourself Awake
Wait – what? Yes, studies have shown that forcing yourself to sleep may actually do the complete opposite. Forcing yourself to sleep is only going to create more stress and anxiety as the minutes pass, making you even less likely to reach the goal of falling asleep faster. So, why not try tricking your brain by trying to force yourself awake. With this method, all you have to do is try to keep yourself awake. Pretty simple, right? But how does it work? If you are spending less time stressing about the hours you are missing out on sleep by tossing and turning, trying to force yourself asleep – chances are, you are going to create an overwhelming amount of stress in your brain that actually causes you to stay awake. Give it a try tonight and see if you can trick your brain into falling asleep faster.
Turn Off the Electronics
Between the light and the stimulation, electronics make it extremely difficult for your mind to settle down and unwind. Using your phone to search the internet or play around on social media will have your brain stimulated enough to keep you from falling asleep. In addition, if you play video games or watch tv before bed, it may keep your mind wandering throughout the night about the next season of your favorite show or how to beat that next level in your game. Just skip the electronics for a few hours before you lay down for bed and give yourself some time to unwind naturally so that you can fall asleep peacefully.
Stop Looking at the Clock
Do you find yourself staring at the clock and tracking how many hours you have left to get a decent night of sleep? Or maybe you are stressing out about having to be awake bright and early for an important test or work project – so you find yourself looking at the time wondering how you’ll manage to function throughout the day with barely any sleep. Do yourself a favor and hide your clock. When your clock is within view, chances are you are going to be constantly checking it and creating stress in your mind. Ultimately making it more difficult for you to wind down, relax, and fall asleep. So, stop worrying about the time and give your body and mind the chance to unwind.
Meditate to Calm Your Mind
Meditation and meditation-like practices are generally used to calm your mind and relax your body. So, it’s only natural that you could try these techniques to receive a better night’s sleep and help you fall asleep faster. Stress causes your mind to worry more and relax less – making it difficult to calm your mind and drift off to sleep. Try meditating throughout the day to relax your mind and reduce your stress to feel reenergized and at ease so that it becomes easier to fall into a deep sleep at night.
Breath Your Way to Sleep
This technique has been widely known and used to help people fall asleep quickly by relaxing the mind and body while slowing your heart rate and increasing the amount of oxygen in your bloodstream. Here’s how you can practice the ‘4-7-8’ breathing method:
1. Take the tip of your tongue and place it against the ridge of tissue behind your upper front teeth. You should keep your tongue here throughout the entire exercise.
2. Exhale through your mouth while you make a whoosh sound.
3. Close your mouth while inhaling through your nose and count to four.
4. Continue by holding your breath for seven seconds.
5. Exhale completely through your mouth, again, making the whooshing sound.
6. Repeat this cycle three additional times to finish the cycle of four complete breaths.
There can be many reasons as to why it’s difficult for you to fall asleep – and it may happen once in a while or even more often than that. Instead of resorting to medication for helping you fall asleep quicker, try some of these simple and effective methods for falling asleep fast and getting a better night’s rest. It may surprise you at how easy it truly is to drift away into dreamland after using some of these natural techniques.