6 Tips to Help You Fall Asleep Fast
You finish a long day of work and feel exhausted thinking that as soon as your head hits the pillow you will be out like a light...but...Instead you find yourself tossing and turning, thinking about all sorts of random things, and feel suddenly wide awake. I can't explain why this happens but I can give you some tips that I have used that help me fall asleep in 15 min or less! These are the top six things I do every night to fall asleep.
1. Wear earplugs:
A huge reason I struggle to fall asleep is due to noise. Once I fall asleep I'm good but getting to that point my room must be completely silent. It is very annoying. After struggling to fall asleep for a long time I finally caved and got some ear plugs and they work like a dream! Sometimes little sounds still come through but for the most part they are a huge help.
2. Use a sound machine/app:
It shouldn't make sense that listening to sounds would help me fall asleep when I can't stand noise but it works! There are specific sounds that are more melodic and soothing that can aid in putting you to sleep. I use an app called, "Sleepy Pillow." I set a sound, (My favorite is crackling fireplace) I set the timer and let it go. If all else fails, this works every time.
3. Stop screen time 1 hour before bed:
I have found that if I stop using my phone or watching tv one hour before bed falling asleep isn't as much of a struggle. Not only do I not lose track of time staring at a screen but there is some science to it as well. Electronic devices give off all colors of light and disrupt our bodies internal clock. It has been shown in research that this blue light tends to make us more alert at night and makes it harder to fall asleep and get all the rest we need.
4. Read before bed:
Instead of looking at my phone I found that reading for 20min or so helps me unwind and relax. Doing some light reading before bed helps prepare me for sleep and detox from the day. Some of my favorite types of books to read are fantasy, science fiction, mystery and romance novels. I love reading self help books as well but not before bed.
5. Focus on your breathing:
This sounds so simple but I promise it works wonders. By focusing on your breathing you are forced to block everything else out and relax your muscles. Try making your breathing slow and deep. This technique helps me fall asleep almost anywhere.
6. Lay still for 15 min:
I read once that if you can lay still for a full 15min then you will allow your body to fall asleep. I never realized how restless I was until I started focusing on keeping my body still. No wonder I couldn't fall asleep. Give it a try. Practice focusing on laying completely still and relaxed.
Those are just six things that I do to help me fall asleep quickly but there are many more! Here's a short list of some other things you can do that have been proven to help you fall asleep fast and get a good nights rest.
Other tips to help you sleep...
- Make sure the room is dark and quiet
- Stop eating after 7pm
- Avoid long naps, do 15min power naps
- Drink sleepy time tea
- Yoga/stretching
- Lower the room temperature
- Listen to a meditation video
- Exercise
- Use Essential Oils
- Journal, get all your thoughts out on paper so you can rest
- Try to stay awake, you'll start feeling sleepier
I hope this has been helpful. If you have another helpful tip for falling asleep comment it below!