Falling asleep is not always enough to rest your head on the pillow and close your eyes. Thoughts and worries come into the mind and it seems impossible to relax. Fortunately, there are several ways to fall asleep quickly and improve sleep quality, from relaxation techniques to adopting new habits before bedtime.
Steps
Part 1 of 4: Fall asleep Faster
Step 1. Count slowly to dissolve the chasing thoughts
Start with 1 and work gradually to keep worries from starting to creep into your head. Counting sheep (or something else) can also help keep you from being overwhelmed by thoughts. If you get lost, go back and start over from 1.
You can also try counting down from a high number, like 300, or counting 3 by 3 by going forward or backward.
Step 2. Try progressive muscle relaxation
Starting at your toes, gradually contract and stretch all muscle groups, one at a time. Inhale as you squeeze your muscles for 5 seconds, then imagine the tension leaving your body as you relax.
Advise:
relax for 10 seconds, then tense and relax your ankles. Continue to contract and release each muscle group, from the calves to the thighs, the torso and gradually up towards the neck.
Step 3. Take refuge in your imagination instead of tormenting yourself
If you force yourself to sleep, you may feel even more restless. Don't think about sleep, but about something relaxing.
- Build your ideal home or room with your imagination;
- Imagine a peaceful environment and think vividly of all the most relaxing details, noises and smells;
- Invent a story with relaxed tones, without filling it with amazing adventures.
Step 4. Block unwanted noises
The din can prevent you from sleeping and compromise your overall sleep quality. Try listening to a radio show or podcast that's not too engaging to block out distractions caused by noise (for example, traffic) and worries.
Choose a Podcast to Fall Asleep
Try listening to the same program every night to relax your mind and get distracted. Look for something that is low and quiet instead of loud, as long as it's pleasant, but not too engaging to keep you awake while listening. Here are some tips:
Mystery Podcast:
explore spreaker podcasts by searching for intriguing mysteries and unsolved cases.
MIND3® to overcome insomnia:
it is a practical program that aims to solve the problem of insomnia through the psychic and spiritual energies that we all possess. Listen to an excerpt.
The fables of Piccolaradio or Player FM:
no one is too big for a bedtime story! Enjoy the placid narration voice while reading a fairy tale or short story.
Step 5. Try meditating to relax the mind and body.
Breathe slowly and deeply as you view soothing images, including clouds, a quiet beach, or a pleasant place from your childhood. Allow your thoughts to wander like passing clouds or crashing waves as you relax physically and lie down on the bed.
Advise:
try meditating before bed or while you are trying to fall asleep. You can do it yourself, follow an Internet tutorial, or even use a timed guided meditation application, such as Insight Timer.
Step 6. Take a supplement
There are many supplements that can help you fall asleep. Before trying them, you should consult your doctor, especially if you suffer from any medical condition, are on drug therapy or are pregnant or breastfeeding.
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Melatonin:
the body naturally produces melatonin, one of the most popular supplements on the market to combat sleep disorders. The normal dose is around 3 mg, but 0.3 mg can also improve sleep quality.
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Valerian:
valerian has been used for centuries to treat insomnia and nervousness. The standard dose is 600 mg.
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Chamomile:
Chamomile is sold in the form of an oral supplement, but also in practical sachets to prepare a tasty hot herbal tea and relax before going to sleep. Take it double and, if you buy a herbal tea with various flavors, make sure it is decaffeinated.
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Chlorphenamine maleate:
together with other antihistamines it can cause drowsiness. Some people use it to inhibit insomnia. However, don't take antihistamines regularly to help you fall asleep, especially if you don't have allergies or a cold.
Step 7. Get up and do something relaxing if you can't sleep
If you can't sleep after 30 minutes, get out of the room instead of continuing to roll over in bed. Try reading, taking a hot bath, listening to soothing music, or indulging in a light snack. Run for 15 to 20 minutes or until you feel a little drowsy, then lie down.
- When you get up, keep the lights dim and avoid looking at your phone, computer, television, or any other electronic screen.
- If you keep fidgeting in bed, you risk associating sleeping space with stress and making it harder to fall asleep.
Part 2 of 4: Managing the Noises and the Light
Step 1. Dim the lights in the house two hours before bedtime
If the lighting is too strong at sunset, the brain is fooled into believing that the sun is rising again by preventing the release of sleep-promoting hormones. If you have dimmers, use them or turn off the ceiling lights and turn on the lamps.
Also, if you need to use your phone, computer, or other electronic device, lower the screen brightness. You can download an application that automatically reduces the time at sunset.
Step 2. Do not use your phone, computer, TV or other display before going to bed
Electronic screens emit blue light, which causes the brain to think it is the middle of the afternoon. Try to avoid them at least an hour before bed.
- Also, keep in mind that emails, social networks, and other stimuli will cause you to keep your mind busy, preventing you from sleeping.
- If you have to use your phone or computer before going to bed, turn down the brightness and use an application that inhibits the emission of blue light.
- However, it is not contraindicated to use an electronic device without a backlit screen, such as an e-book reader.
Step 3. Try wearing earplugs if you are bothered by constant and inexorable noise
Earplugs or ear muffs may insulate you from the noise that prevents you from falling asleep. If you find them annoying, you might also try sleeping with a soft blanket or pillow over your head.
Step 4. Hide the clock
Make sure it's not visible and resist the urge to tell the time. You will never fall asleep if you constantly monitor it and think, "If I fall asleep now, I can sleep another five hours."
- Digital alarm clock light can also keep you awake.
- If you have an analog clock, ticking may be bothering you, so consider a quieter alternative.
Step 5. Use white noises to fall asleep if there is no silence
White noise is a constant, unobtrusive noise that helps you ignore the din caused by annoying neighbors or street traffic. It can be a static sound, raindrops, rustling leaves, or a quiet, wordless melody. Try searching for a white noise channel on your video or audio streaming service or purchase a white noise generator.
- If you're using a streaming app or service, make sure white noise isn't interrupted by advertisements.
- The fan or air purifier can also be useful for this purpose.
Step 6. Purchase or make a sleeping mask
If the surrounding lights bother you, improvise a night mask with an old tie, pillowcase, or headband. You can also buy one on the Internet, at a pharmacy or at a department store.
You should also choose curtains that are heavy enough to block light from entering the bedroom
Part 3 of 4: Creating a Comfortable Environment
Step 1. Keep your room cool, clean, dark and quiet
Try to keep its temperature just below 21 ° C. Resting in a warm, uncomfortable environment is not a great way to relax and sleep, so go out of your way to regulate the temperature in your bedroom. Clean the room regularly and change the sheets every 1 to 2 weeks, or when they are dirty. Clutter can increase stress and it is harder to relax if the sheets are smelly.
- Also, use the bedroom only for sleeping. Avoid working, eating, talking on the phone, or doing other activities in this room. By doing so, you will associate the bed and the space around it only with relaxation and rest.
- Light pollution can also impair sleep. If you want to turn your bedroom into a comfortable place for the night, consider buying blackout curtains. They will help you contain unwanted lights from the street or other nearby buildings.
Step 2. Use aromatherapy to calm down
When taking a warm bath, try adding lemon balm, chamomile, lavender, or marjoram oil. You can also buy a diffuser with sticks, lightly scented candles, or use a linen room spray.
- Try aromatherapy when you want to give yourself a moment of decompression before going to bed. You can also keep a diffuser on your bedside table so you can feel its soothing aroma while lying down.
- If you light a candle, be sure to put it out before falling asleep.
Step 3. Choose loose and comfortable pajamas
Opt for loose, breathable fabrics, like cotton, instead of heavy fibers, like flannel. If they are tight and heavy, they prevent the body temperature from dropping and, consequently, promote sleep. Soft and comfortable pajamas can also make you feel more relaxed.
- Sleeping naked or in underwear also helps the body regulate its temperature. Try quitting smoking if you are always hot in bed.
- Sheets should also be comfortable and breathable, so replace them if they're rough or uncomfortable.
Step 4. Buy a comfortable mattress
If your mattress is old or full of lumps, you may be able to solve your problems by replacing it. When buying a new one, always try it out by lying down for at least 5-10 minutes.
- Choose a model that is soft enough to meet your comfort needs, but make sure it provides the right support. Try all the options in the store, from the extra soft to the hard ones to figure out what you prefer.
- By testing a mattress for several minutes, you will get a better idea of how it fits your body.
- If buying a new mattress is not within your reach, buy a comfortable padded mattress cover (topper). You can also spread out 1 or 2 fairly high blankets and cover them with a fitted sheet.
Part 4 of 4: Adopt healthy habits before going to bed
Step 1. Stick to a routine so your body knows when it's time to sleep
If you go to bed at a different time each day, your body doesn't know when to relax and fall asleep. So, educate him by following a set routine and adopting healthy habits that herald good night.
- For example, you might avoid heavy eating at dinner, do something relaxing before bed, and don't consume caffeinated drinks in the evening.
- Let's say you want to go to sleep at 11pm and wake up at 7am. When you start following these times, you will most likely have a hard time falling asleep, but you should still wake up at the appointed time. You may feel tired, but this state will help you fall asleep faster and eventually you will get used to the rhythm.
Step 2. Have a light and healthy midnight snack
While you should avoid heavy eating 3-4 hours before bed, hunger can cause you to stay awake. If you're feeling peckish, treat yourself to a light snack that's high in protein and complex carbohydrates. Try eating a banana, an avocado, a few nuts or peanut butter, or cheese and wholemeal crackers.
- Avoid sweets and pastries before bed. Foods full of sugars and simple carbohydrates lead to blood sugar spikes and drops, compromising sleep quality.
- Protein and complex carbohydrates will keep you full and won't wake you up in the middle of the night.
Step 3. Avoid caffeine and alcohol in the evening
Stay away from any caffeine drink 6 hours before bed. Even if you are tempted to take a drink, alcohol can disrupt the sleep / wake cycle and lower its quality.
- Limit your caffeine intake: If you often have difficulty sleeping, avoid caffeine at least 8 hours before bed or eliminate it completely. Remember that chocolate and some pain relievers also contain this substance.
- Limit alcohol: If you drink alcohol, try to limit your consumption to 1-2 drinks and avoid before going to bed.
- Too much water can also disturb sleep, causing you to wake up in the middle of the night to go to the bathroom. To avoid this, consider gradually reducing your intake of all drinks 1-2 hours before bed.
Step 4. Always lie down and get up at the same time, even on weekends
If you go to bed and wake up at the same time every day, you will eventually get used to it. On weekends, do your best to fall asleep and wake up no more than an hour later than on weekdays.
If you sleep too much on the weekend, you will lose the rhythm you have painstakingly acquired and it will be more difficult to fall asleep during the week
Step 5. Train 5 days a week, but avoid doing it in the evening
Done regularly, exercise can help you fight insomnia and improve sleep quality, as long as you don't do it just before bed. So, avoid moving and engaging in other physically demanding activities at least 3 hours before bed.
Gymnastics promotes blood circulation and the production of "anti-sleep" hormones
Step 6. Avoid naps during the day
If you need a power nap, limit it to 15 or 20 minutes, and avoid dozing off in the late afternoon or evening. Napping disrupts the sleep / wake cycle and prevents you from falling asleep at night.
Step 7. Take a bath, meditate, or read about 30 minutes before bed
Create a relaxing bedtime routine so your body knows when it's time to decompress. Read a book, try easy, relaxing stretching exercises, listen to some quiet music, or take a warm bath.
- If you are reading, make sure the story isn't too exciting. A great choice could be an uplifting book or an anthology of poetry.
- If you use an e-book reader, choose a device that does not emit light. If, on the other hand, you're using a backlit device, use an app to turn off the blue light filter or lower the brightness. However, you could also replace the backlit device with a classic paper book if you have trouble falling asleep.
- Your body temperature drops slightly after a hot bath, so it can be a great way to help you sleep. Try adding lavender oil to the tub to help you feel more relaxed.
Advice
- See your doctor if you suffer from insomnia or if sleep deprivation impairs your daily life.
- Sleeping with a pet could be reassuring and sleep-inducing. However, if he moves too much, it's best to keep him out of the bedroom overnight.
- The more you keep moving during the day, the more tired you will feel in the evening, so try to stay active during the day!
- If the reason you are unable to sleep is due to the discomfort of the person you share the bed with, invite them to discuss the issue together. If you can't find a solution to snoring or bothering you in some other way, consider sleeping in separate bedrooms.
