Today’s busy lifestyle can make you go to bed with thoughts whirling through your head, making you fall asleep after several hours. However, there are more causes why you might have difficulties falling asleep, and in order to avoid them, you need to change a few habits in your everyday life.
The following 19 ways will help you go into the la-la land quickly.
Daytime Sleep Enhancers
1. Daily exercise. Besides being beneficial for your overall health, exercise during the day helps reduce stress, thus improving your sleep. However, exercise will increase your adrenaline too, so don’t do your exercise routine within three hours before you go to bed.
2. Limit beverages. You probably know that caffeine keeps you awake, but you should also avoid alcohol, as well as consuming too much water prior to bedtime.
3. Don’t nap. Always avoid naps, of course when you can. Naps make it hard to fall asleep at night. But, if you must rest your eyes during the day, make sure it’s no longer than 20 minutes.
Evening Sleep Enhancers
4. Light dinner. Food is another factor that plays part in falling asleep. If you have a heavy meal, your body will have a hard time digesting it, and you’ll probably end up struggling to fall asleep. However, this doesn’t mean you should go to bed hungry since this will also keep you awake. The best thing is to have a light snack before going to bed.
5. Turn off the computer and TV. If your TV and computer are turned on when you go to bed, your brain will be stimulated to be alert instead of calming down. What’s more, your sleep quality will be reduced with these devices turned on.
Prepare the Bedroom Atmosphere
6. Remove the electronic devices. Besides turning off your electronic devices when you go to bed, try to remove them from the bedroom whenever you can as they will keep you awake. You should rest in your bedroom, and not surf on the Internet.
7. Cool Room. If your bedroom is cooler, you will fall asleep faster and your sleep quality will be better. When the temperature in the room is lower, 65 degrees being the ideal, the temperature of your body will be too, and this helps the process of falling asleep.
8. Dim the Lights. Even the smallest amount of light disrupts the sleep hormones. So, if you are not able to sleep in a dark room, make sure you wear an eye mask.
9. Eliminate Sounds. The best thing is to eliminate noise and to sleep in a quiet room. But, if you prefer hearing something when falling asleep, choose ocean sounds or white noise. In case you want to block unwanted noise, wear earplugs.
10. Aromatherapy. Use scents like lavender, vanilla, sandalwood, marjoram, etc., to help you relax, calm, and prepare for your sleep. Use some of them in the air, on your pillow, or in your bath before bedtime.
The Fall Asleep Fast Routine
11. A regular bedtime. If you go to bed at the same time every day, you will develop a sleep time routine that will set your circadian rhythm and body to fall asleep quicker.
12. Warm Bath. Right before going to bed, take a warm bath that will calm your body and increase its temperature. Sleeping in a room with a low temperature will cool your body and help you fall asleep faster.
13. Milk or Tea. Don’t forget your glass of milk or herbal tea before bedtime. Any of these soothing drinks will help you calm down.
14. Read. Choose a boring or entertaining book, but not self-help or stimulating one. In this way, your brain will forget about your everyday worries and to-do list.
15. Stretch. Relax by doing yoga or some stretches before bedtime. If you tighten your muscles for 10 seconds and then release them, you will relax and reduce muscle pains and aches.
16. Relax your mind. Try to visualize your happy place or a peaceful one such as clouds, field, garden, or beach. In this way, you will calm your mind and release any anxious thoughts.
17. Quality bedding. We spend 1/3 of our life in bed, so investing in quality bedding is worth it. Get yourself a comfortable comforter and smooth and soft sheets that will help you fall asleep in an instant.
18. Comfortable wearing. Sleep wearing what makes you feel most comfortable, whether that’s some cotton, loose and light pajamas, or no pajamas at all. Hot or binding pajamas cause uncomfortable and restless sleep.
19. Sleep position. Find the one that suits every part of your body, and get a good quality pillow to properly support your neck and align your body. Usually, side sleeping positions are considered better, but you should choose the one that’s most convenient for you. Take the same position every night to help you fall asleep faster.