Do you want to fall asleep faster?
Whether you are a student, a stay-at-home parent, or a working individual, getting up early in the morning and starting your day in a good mood is impossible without a good night’s sleep.
But for some people tossing and turning on the bed is not new. Not that one likes it, but because falling asleep without hours of overthinking and frustration is simply not an option.
Here are 9 tips to help you sleep better and faster
1. Find out the reason – “what keeps you awake”
Human body needs rest. No one can function properly without a good night’s sleep. Chances are you already know this.
There has to be something that keeps you awake. Is it your mind that decides to run a marathon of thoughts when it is time for you to sleep?
If yes, then try to pacify your mind and thoughts.
Take a piece of paper and give words to those thoughts. Write everything down that comes to your mind even if you can’t make sense of it.
Sleep is not only about shutting your eyes and relaxing your body, but it is about putting your mind at ease and giving it a break.
Another common reason for not falling asleep is Revenge Sleep Procrastination.
You experience quiet and solace during the night, something that you miss during the day. Unknowingly you make up for the lost “me time” during the day by keeping awake at night.
If you relate to this, giving yourself some “me time” during the day might solve the issue.
2. Go to bed at the same time every night
Our brain is capable of recognizing patterns and giving signals to our bodies.
If you stick to a sleeping schedule, your brain and body align themselves to your internal clock.
Once your sleeping schedule is in harmony with your circadian rhythm, you feel sleepy around the same time every day.
It is important to go to sleep at the same time every night, including on the weekends.
Stop treating Fridays as “sleepless-night day”.
Stick to your sleep schedule for a healthy body and mind, and not only because you have to show-up for an early meeting at the office.
3. Don’t force sleep.
You are not a machine. There is no switch in you that you can turn off and magically go to sleep.
When you are in bed, tossing and turning, and unable to sleep, try not to be angry or frustrated.
The only thing that anger and frustration can lead to is irritability. So, in a case like this, stop cursing yourself and try to do a calming activity such as meditation, deep breathing, or reading.
If you are one of those who do not like to read, do yourself a favor and buy a book. Either you will enjoy reading and become an avid reader, or you will find it boring which will indeed help you sleep. In both cases you are a winner.
But, if you are someone like me who enjoys reading, make sure not to start reading a suspense novel in the middle of the night when you are trying to get some sleep. Go for something light and comforting, such as a self-help book or a non-dramatic romance novel.
4. Sleep in complete darkness
Put the blinds down before going to bed.
The street lights peeking through your window or the flickering lights from a nearby fast food joint are not doing any good to you.
Get yourself some light-blocking curtains if your windows do not have blinds.
Also, your body produces Melatonin, a hormone that promotes sleep. Glaring lights in the evening decrease its production, whereas darkness promotes it.
So, it is always a good idea to make your home cozy in the evening by using soft lights and turning off any blinding lights.
Start prepping in the evening for a good sleep during the night,
A great way to sleep faster and reduce energy bills!
5. Have a night time routine
People who can sleep anytime and anywhere are undoubtedly God’s favorite.
Unfortunately, you are reading this post, which means sleep doesn’t come easy to you.
You need to prepare your body and mind to fall asleep.
Having a nighttime routine means doing the same things every single night before going to bed. This works as a cue for your brain to switch from active day mode to sleepy night mode.
6. Limit the use of electronic devices
OK, maybe you are tired of hearing this suggestion, but have you tried this?
Are you reading this post at 1 AM on your mobile after watching reels for 2 hours? YES? You know what you need to do.
Blue light is known to keep you alert.
Mobile and laptop screens that you take to bed are notorious sources of emitting blue lights.
Limit their use, or even better, stop using them at least two hours before you plan on sleeping.
7. Take a hot water bath
Hop in the shower and take a hot water bath before going to sleep.
Hot water relaxes muscles and calms you down, and we all know how important that is to fall asleep.
And before all the skin influencers get mad, I know hot water damages the skin, but the stress that you get from not sleeping also damages the skin.
It’s your skin. You choose the way you want to damage it.
I would suggest choosing sleep.
8. Spend some time outdoors
Whether it is going for a walk in nature, meeting your friends for a brunch, or going to the gym after work, spend some time outdoors.
That will not only make you a bit tired but also make you appreciate the tranquillity of your home a bit more.
Moving out of the house every single day becomes even more important when you work from home.
Without a doubt, the home office saves you a lot of time, as you don’t commute or get specially dressed, but it comes at a price.
Your bedroom becomes your dining room and also your office.
That leaves you with no space to separate your personal and professional space.
When you sleep, your room should feel like home and not remind you of the next work deadline.
9. Try White Noise
White noises are known to improve sleep and also aid sleep in many.
I am a fan of white noises myself and love falling asleep to the sound of a rainstorm, running in the backdrop.
There are multiple mobile apps and special white noise machines that offer you a range of white noise to choose from.
I love the noise of rain or trickling water but at the same time, find the noise of a vacuum or hair dryer (another example of white noise) disturbing.
In my opinion, not every white noise works for everyone.
If you are new to white noises, try a couple of them before dismissing them completely.
You may also like:
10 ways to do a social media detox
How to form a habit and stick to it
A Calming Morning Routine To Reduce Morning Anxiety
