7 Ways to Fall Asleep Faster

Sleep, slumber, shut-eye, dreamland, lala-land, sweet reprieve after a long day . . . Whatever you call it, it’s some sweet stuff. You realize just how vital it is when you don’t get it. Serious physical and emotional side-effects can occur when you can’t sleep. Let’s look at some ways to make it easier to fall asleep or to improve your night’s sleep overall.7 Ways to Fall Asleep

1. Be Consistent

Try to go to  bed at a regular time every single day. If you have trouble in this area, now is the time to take it seriously — we’re talking holidays, weekends, and vacations. The more consistent you are with your body’s sleep routine, the more readily it will fall asleep when you want it to.

2. Have Your Own Bedtime Ritual

You are a creature of habit. As you start to do the same things every night before you go to bed, your body will start to catch on and will wind down for sleep. The best routines are the ones that are relaxing. Try reading a book, taking a soothing hot bath, or even listening to calming music before bed. During your evening routine, dim the lights — another cue to your body that it’s sleepy time.

Also, avoid using electronic devices or watching television in the evening. These can stimulate your body and make it harder to fall asleep.

3. Limit Your Naps During the Day

Short naps can be a great way to re-energize yourself during the day, but resist the urge to take longer naps. These can interfere with getting a full night’s sleep later.

If you simply can’t do without your daytime nap, do it in the mid-afternoon, and make sure it’s no more than 20-30 minutes. This is just enough to leave you with energy for your evening, while not depriving you of sleep later on that night.

4. Be Aware of What You Eat and Drink Before Bed

It’s pretty much a no-brainer that caffeine before you go to bed is going to keep you awake. What people don’t always realize, though, is that caffeine can stay in your system for hours after your last cup o’ Joe – so that afternoon pick-me-up may last into the night. You may still be able to fall asleep, but the quality of your sleep is going to be affected. A good rule of thumb is no caffeine after 1 p.m.

Being hungry or even over-full can also affect your sleep. Any discomfort can be enough to keep you up. You should also refrain from drinking a lot of liquid before bed — having to get up makes it harder for you to fall asleep.

Alcohol is generally thought to be a calming before-bed drink. While it’s true that alcohol can be soothing and may help you fall asleep, it can result in a restless night’s sleep, as well as bad dreams.

5. Make Your Bedrooom Into a Sleep Sanctuary

If your body is used to doing everything from work to watching TV in your bedroom, you’re naturally going to be less inclined to fall asleep at night. Reserve your bedroom for sleep.

Any light in your room can distract you from sleep — from the streetlights outside to the lighted numbers on your alarm clock. Try to make your room a light-free zone for sleep. Buy room-darkening shades or curtains. After setting your alarm for the following morning, cover it with something for the rest of the night.

You should also make your bedroom a sound-free zone. No noise — TV or otherwise — between bedtime and the time you wake up. It may be a good idea to wear earplugs if your room isn’t naturally quiet (i.e., if you live in a city, or your partner makes noise).

6. Be Active

Engaging in some form of physical activity can help your body be more inclined to fall asleep faster and enjoy a deeper, more satisfying sleep.

Of course, timing is everything. When this activity falls too close to bedtime, some people are too energized to fall asleep. If you are one of these people, make sure that you schedule your physical activity earlier in the day.

7. Supplement Your Sleep

If you’ve tried all of these other tips for a period of time and still nothing is working, you may want to supplement your routine with a natural sleep aid. Consult with your doctor to make sure it won’t interfere with anything else you may be taking.  If you want to avoid prescription sleeping pills and over-the-counter sleep aids, there are a few homeopathic supplements that you can try. Melatonin is a natural sleep hormone that is produced in the pineal gland in the center of your brain. You can take it in supplement form to help regulate your sleep pattern and increase the duration of your slumber.

Valerian is also considered to be a natural sleep aid. It is an herbal extract that is used in some cases to treat anxiety, and studies have shown that it can also help with mild insomnia.

Don’t settle for bad sleep night after night. Hopefully one or more of these tips will help you to have more restful, quality sleep so you can fully enjoy your waking hours.

Speak Your Mind