There are a number of things you can do to fall asleep quickly and get a good night’s sleep, according to the US National Institutes of Health. The following are some science-based tips that can help:
- Establish a regular sleep schedule and stick to it as much as possible.
- Avoid caffeine, nicotine, and alcohol before bed.
- Avoid working or using electronic devices in bed.
- Get up and move around during the day to keep your body active.
- Practice relaxation techniques before bedtime.
10 Things That Help You Fall Asleep Faster
1. Setting Up A Day To Day Routine
It’s important to train our brains to get the results we want, just like we need to train our bodies. Therefore, it’s recommended to get in and out of bed at the same time each day. Even if you don’t fall asleep right away, sticking to a routine will help your brain understand what you want it to do.
For some people, intimacy before sleep can also help relax the mind and body.
2. Lowering Your Caffeine Intake
Did you know that your body needs at least six hours to process a cup of coffee? Because of this, it’s best to drink caffeinated beverages earlier in the day and to avoid them later on if you’re having trouble sleeping.
3. Not Using Technology Before Bed
To help improve your sleep, it’s important to cut out screen time at least 30 minutes before bed. The blue light emitted by screens can disrupt our natural circadian rhythm and make it harder to fall asleep. If you’re finding it difficult to break the habit, try setting a curfew for your devices or investing in a pair of blue light blocking glasses to help reduce the impact of screen time on your sleep.
4. Relaxing
When you’re trying to wind down for the night, there are a few things you can do to help yourself relax. Try taking a long, warm bath and reading something you love. You can also write down any negative thoughts you had during the day to prevent anxiety from keeping you up at night.
Another natural remedy that can help you relax and fall asleep is melatonin. Melatonin is a hormone that helps regulate your sleep cycle. Taking a melatonin supplement can help encourage a calm feeling and support a healthy sleep cycle, making it easier for you to fall asleep. Melatonin is generally safe and effective for most people who try it.
5. Using Some Acupressure Tricks
There are a number of things you can do to help you fall asleep faster and promote relaxation. Some experts recommend squeezing your toes tightly and then allowing them to relax completely. This can help your entire body relax and promote a faster sleep. Additionally, using acupressure points such as placing your thumb on top of your nose or between your eyebrows for around 20 seconds can also encourage relaxation.
6. Opening Your Windows
Before getting into bed, open your windows widely and allow fresh air to enter. Proper oxygen levels can help prevent sleep problems and insomnia. Some experts in the field also state that because our body temperature drops while we fall asleep, a cooler room can aid in sleeping better.
7. Preventing Bed Anxiety
If you’re someone who gets anxious before bed, one thing you can do to help ease those feelings is to immerse your face in very cold water for 30 seconds. This will instantly lower your blood pressure and heart rate, due to our primordial instinct that determines our nervous system to slow down when faced with such an event.
I’ve shared more great tips on how to deal with pre-sleep anxiety in this article. If you’re looking for ways to calm your nerves before bed, be sure to check it out!
8. Lavender Works Wonders!
Several studies support the idea that lavender has calming effects on the nerves and can help lower blood pressure levels. A simple way to use lavender before bed is to spritz a little lavender pillow spray or use an aroma diffuser with a few drops of lavender essential oil.
Lavender is a safe, natural way to make you sleepier and generally calmer, so it’s definitely worth trying if you’re looking for a natural way to improve your sleep.
9. Using A Breathing Technique
Deep, slow breathing while lying in bed can help you relax and fall asleep quickly. Oxygenating your body lowers your heart rate, and deep belly breaths help to relax one of the biggest nerves in your body, leading to relaxation almost instantly.
10. Avoiding Stressing About Having A Hard Time Falling Asleep
It’s true that a long sentence like that can be stressful, especially when you’re trying to fall asleep! Getting stressed about not being able to fall asleep will only make you feel more anxious and jumpy. If you can’t fall asleep, accept the fact that it’s how it is at the moment and don’t try to fight it. Once you accept that the situation is not as comfortable as it could be, you’re actually letting yourself relax and eventually, you will fall asleep.
