Does it take you hours to fall asleep? Do you find yourself tossing, turning, and staring at the clock before you finally drift off? Then these simple tips to make falling asleep faster may be just what you need. I know how frustrating it is to lay there counting down how little time you have before it’s time to get up and go to work. Try them all and see what works best for you.
Tips To Fall Asleep Faster And Easier
Sleep In A Cool Bedroom
It’s easier to fall asleep and you’re more likely to stay asleep in a cool and comfortable sleep environment. Turn down the temperature or open a window and snuggle up under a warm blanket. The idea temperature range seems to be from 60 to 68 degrees F.
We’ve evolved to sleep at night when temperatures drop. This along with lower light levels signal our body that it’s time to go to sleep.
Take A Warm Shower And Wear Socks To Bed
Our bodies go through temperature changes throughout the day. We also tend to drop our body temperature before falling asleep. To help this process along, try taking a warm shower, or a warm bath right before bed. This warms up the core of your body. As it cools down, you’ll naturally start to feel sleepy.
Wearing socks to bed when your feet feel cold also helps. Your body doesn’t have to work as hard and create extra heat in your core to warm up your feet. Most people also find it hard to fall asleep with cold feet. Wearing socks to bed is an easy fix.
Cut Out Distractions and Sources Of Light
It’s hard to fall asleep when you get distracted by a noise or some blinking lights just as you’re ready to drift off. Cut out as many noise and light distractions as you can from your bedroom. Get rid of electronic devices and invest in a good pair of curtains. Any source of light can mess with your ability to fall asleep.
This includes your phone or tablet. It’s one of the worst source of light, particularly because you have the device close to your face. The illumination coming off your screen tricks your brain into thinking it’s daytime. Turn off your phone and leave it in the other room when you go to bed.
Establish A Bedtime And Routine
Last but not least, consider establishing a firm bedtime and create a bedtime routine. This will send a strong signal to your body that it’s time to go to sleep. Start going to bed and waking up at the same time each day – including weekends. Create your own little soothing bedtime ritual that includes putting on sleepwear, brushing your teeth and washing your face, and reading or listening to soft music. Stick to things that relax you and that ideally don’t need a lot of light or screens. Watching TV or playing a game on your phone should not be part of your bedtime routine.
Natural Remedies To Help You Sleep Better
If you haven’t been sleeping well, it’s tempting to pop a pill or take some of the available over the counter medication that promises you a goodnight sleep. While you will certainly drift off to sleep with an Ambien, or a big shot of Nyquil, neither of these will help you in the long run and may end up making it even harder to fall asleep when you stop taking them. Why not try some natural sleep remedies instead that may actually improve your sleep quality?
Let’s start with the big one that most people are aware of. Your body needs melatonin to get sleepy. If you’re not producing enough of your own, taking it in the form of a supplement may be just what you need to be able to drift asleep. It is definitely worth a try. Find a quality source of melatonin and take it for a few weeks to see if it improves your sleep quality. If your body produces enough of its own, you won’t notice much of a difference. You can also have your physician check your melatonin levels if you prefer.
Calcium And Magnesium
The reason a warm glass of milk helps you go to sleep is because of the calcium, magnesium, and tryptophan (also found in turkey which explains the Thanksgiving coma). If your body is deficient in either of these minerals, your sleep may suffer. In the US most people are very deficient in magnesium. Adding a quality magnesium supplement to the mix can make a world of difference. You may see an improvement in sleep within a few days.
Valerian Root & Lavender
We are under a lot of stress which can make relaxing and calming down before bed hard. Supplementing with Valerian root and adding some lavender sent to the mix can help you relax and de-stress. This in turn will make it easier to fall asleep and stay asleep. You can take valerian root as a supplement. For the lavender, try diffusing it as an essential oil, use a spray to spray on your pillow, or stick a small sachet of the dried flowers under your pillow.
If staying asleep at night is an issue, you may wake up from light noises around you. Try adding white noise to the mix. You can invest in a white noise machine, or give an app on your phone a try to see if this works for you. Of course going old-school and sleeping with a fan running is another great option. The low level of noise tunes out everything else that may be going on in other rooms in the house or outside, helping you stay asleep and getting to those important deep levels of sleep.