12 Tips to Fall Asleep Quickly
Some people can lay their head on the pillow and be snoring before their eyes close. Then there are those that lay there for a few minutes before drifting off. Then there are those, like me, that can take a few hours to fall asleep if at all.
What do we do?
It isn’t entirely hopeless. There are things to help you fall asleep.
Wish this could apply in all aspects of my life, but here I mean don’t work in the bedroom. Leave the bedroom as a place of rest and relaxation. I’m guilty of this as are most people. I take my work to bed with me. I sit up working on the laptop. This does not help my body adjust to sleep especially if I’m doing this right before I want to fall asleep. I need to find another place to work.
For some people this can be stimulating instead of relaxing. For others, this relaxes them to help them sleep. A bath warms the muscles and helps them loosen up with is helpful in preparing you to fall asleep. Add some scented lavender to the water and/or some candles. Play some music. The intent I’m trying to say is not to get romantic as all this can help you do, too, but to help you relax. Even if you have a TV set up in the bathroom, watch your favorite show while you bathe. Get your mind off the things that keep you up at night.
I love to fall asleep to music. I turn on some soft music or nature sounds or a combination of and find myself drifting away. Don’t put on music that makes you want to dance. Be very selective in the pieces you choose. You want to sleep.
You don’t want the teas that help you get energy. You want the relaxing drinks like chamomile. Have a little bit of tea before bed. Don’t do it right before bed and expect it to work. Drink it about an hour or so before bed and let it work through your system.
You need to be comfortable to sleep. I can’t sleep when it’s hot. I can’t sleep in a bed that is too hard. You need to have the room comfortable for you to sleep in. That means you might have to get a new bed or a form top for it. You might to adjust the temperature in your room. Find out what makes you comfortable to sleep and go with it.
I’m guilty of taking naps throughout the day. When you work from home or are retired, this is easy to do. Yet, naps can be harmful. I do think a rest everyday helps, but a two hour nap hurts your ability to sleep at night. Try to avoid taking a nap if you can. If not, try to limit how long. I’ve had five minute naps do the trick and give me the energy I need.
This is not to say you have to exercise right before bed, but being active throughout the day helps your body sleep better at night. Walk, run, bike, or garden. Get some exercise and get active during the day and you’ll find yourself sleeping soon after you get in bed.
The air quality in your bedroom can influence your ability to sleep. Put in an air purifier, live plants, or open a window. You’d be surprised how much difference this can make. I did it and was shocked at how much better and easier I fell asleep.
Read a Book
Don’t read a thriller or book that will have you wanting to read more. This is the time to read a sweet book or a boring book. You don’t want to get excited. You want to relax.
Smells do affect you even in regard to sleep. Keep a scented candle nearby of lavender or another scent conducive to sleep and relaxation. Use scented oils on your body or scented lotions. Bring smells that help your body give into sleep and make your room fragrant with them.
Your diet plays a big part in your ability to sleep. Sugars keep you awake. Eating right before bed is stimulating to your body. You want to eat a healthy diet. Ask anyone who has made major changes in their diet how their sleep improved. You’ll be very surprised.
Don’t Force Yourself
I’ve learned this lesson the hard way. If I can’t fall asleep, forcing myself to only makes it worse. If you find yourself lying in bed after an hour, get up. Take a walk around the house. Drink some warm milk. Read a book. Get distracted in a relaxing way and let your body drift away.
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