Feeling exhausted but struggling to get to sleep? You are not alone! Many people suffer from difficulty sleeping either occasionally or chronically. Fortunately, there are simple techniques that can help to fall asleep faster. These techniques are effective, natural, and safe. Here is how to fall asleep faster.
Relax Your Body
The first step to falling asleep faster is to relax your body. Tension builds up throughout the day and can stay with us when we try to sleep. To stimulate relaxation, try: deep breathing exercises, muscle tension release, or meditating. All of these techniques help the body and mind relax, getting us settled in for an easier sleep.
If your mind won’t shut off, focusing on each muscle group and relaxing them one-by-one can be helpful. Starting with your toes and moving up can help you physically prepare for a good night’s rest.
Create a Comfortable Sleeping Environment
Creating the right environment for sleep is important to falling asleep faster. Start by ensuring that your bedroom is dark and cool. Blackout curtains, window treatments, and even a sleep mask can help. Making sure the temperature of your bedroom is comfortable is also essential. If the temperature is too hot it can raise your body’s internal temperature and make it difficult to drift off.
Remove any excess electronics that could distract you from falling asleep. Phones, TVs, and computers should be kept out of reach or outside of your sleeping space. Additionally, noise is often the cause of difficulty sleeping – noise cancelling machines, ear plugs, and even a fan can help minimize and mask any unwelcome noises.
Finally, make sure your mattress and bedding are clean and comfortable. Mattresses should be replaced every 8 years and essential to making sure you sleep correctly. If you have an older mattress, consider investing in a mattress topper. This is an easy way to improve the comfort and quality of sleep.
Establish a Bedtime Routine
Having a bedtime routine in place can help the body transition into sleep. Creating a routine allows your body to recognize when it is time to sleep and supports the idea that sleep is associated with this pattern. Certain activities can be added into your night-time ritual that will help to relax the mind and body. Consider activities such as: washing your face, brushing your teeth, reading a book, or even a warm glass of milk.
Exercise Regularly and Eat Smart
- Exercise every day for about thirty minutes.
- Avoid eating sugary snacks and big meals before bedtime.
- Stay away from stimulants such as caffeine late in the day.
- Reduce your fluid intake after dinner.
- Go to bed and get up at the same times each day.
Conclusion
Falling asleep faster is possible with some simple techniques. Try starting with relaxation exercises and focusing on establishing the right sleeping environment. Additionally, a consistent bedtime routine, regular exercise, and smart eating habits can help you drift off to sleep faster.