If you have a hard time falling asleep quickly, know that you are not alone! There are several solutions you can try. By making some changes and having consistency, you will be able to fall asleep every night in no time!
Steps
Method 1 of 4: Improve Environmental Conditions
Step 1. Dim the lights in your room
Start by lowering them when you are close to bedtime, then turn off the chandelier, lampshade and any other lamps before going to bed. Any bright light (not just that of a computer screen or cell phone) can lead the body to believe that it is still too early to feel sleepy.
- If you feel like reading or writing before bed, use a small book lamp instead of the lamp or desk lamp. Bluish lights can keep you awake, so look for a light bulb that emits a warm glow. Those colored in red are an excellent choice.
- If you have an alarm clock that glows bright, check to see if it's possible to dim it. If not, place it away from the bed so it doesn't bother you and doesn't cause you to frequently check the time.
Step 2. Minimize annoying noises
If you can, keep noise in and around your room to a minimum during the night. For example, if you have an antique clock that ticks loudly and keeps you awake, replace it with a silent one. If you share your home with someone else, require that person to keep the tone of their voice, music, or TV shows at a low volume while you are trying to sleep.
Step 3. Cool the room
Lowering the core temperature is useful for inducing sleep, so try setting the thermostat to be between 15.5 and 21 ° C. You should feel that your bedroom is colder than room temperature, but not so much that it makes you shiver.
Step 4. Position the pillows to keep the body aligned
Ideally, while you sleep, your neck should form a straight line with your hips. Try placing a pillow between your knees to keep your hips neutral. Buy new pillows or pillow cases if the ones you currently use don't allow you to keep your upper body in a straight line while comfortably.
- Try to sleep on your back or side. These are the best positions for the spine and can help you rest better. Sleeping on your back or side also helps keep your airways open, which can be helpful in relieving the symptoms of sleep apnea syndrome.
- If the reason you are unable to get a good night's rest is that you suffer from sleep apnea syndrome, you can ask your doctor about the "CPAP" equipment.
Step 5. Try using a white noise player
It is not easy to fall asleep when loud or disturbing noises come from outside, for example those of a busy street. The solution could be to use a white noise player or to listen to the soothing sounds of nature through a CD, for example the crashing of the sea waves or the song of humpback whales.
- If you prefer, you can listen to music suitable for relaxing at a moderate volume, for example classical or contemporary ambient music.
- Try not to fall asleep with headphones in your ears as they may slip and wake you up after you get to sleep. It is preferable to use a device equipped with loudspeakers.
Step 6. Purchase a mattress topper and new bedding
The surface you sleep on may be what keeps you from falling asleep easily. If the mattress is too firm, too soft or does not support your back evenly, try turning it upside down or cover it with a padded mattress topper. Also, if the sheets or blankets are rough or uncomfortable, buy new ones.
- To cut costs, do an extensive search online or at your city's outlets to find quality products at affordable prices.
- Buy high thread count sheets. The higher this number, the softer the fabric will be.
Step 7. Read a book in bed if you can't fall asleep
Staying in bed when you struggle to sleep can be frustrating, and stress is the enemy of sleep. If you've tried in vain to doze off for 20 minutes or so, try doing a relaxing activity like reading a book until you start feeling sleepy.
If you can, read a paper book instead of one on a monitor. The light produced by an electronic device can keep you awake
Method 2 of 4: Relaxation Techniques
Step 1. Try counting while taking slow, deep breaths
Counting sheep is a well-known trick, but you can perfect it by combining it with deep, controlled breathing. Inhale as you count to four, hold your breath for a few seconds, then fully exhale for about eight seconds. Try to focus solely on counting and breathing to clear your mind and slow your heart rate.
Step 2. Try to visualize a relaxing scenario
You can also try meditating to fall asleep while visualizing a place full of peace. Think of a place where you feel completely comfortable, like a beach or a place you used to go to as a child. Focus all your attention on being there and try to think of elements that involve all the senses.
Step 3. Try using the progressive muscle relaxation technique
Start by inhaling and contracting a group of muscles in your body, such as those in your toes. Feel them stiffen then, as you exhale and release the contraction, visualize the tension coming out of your body. Continue to contract and relax the different muscle groups moving up towards the legs, abdomen, chest, arms and finally the head.
Whenever you relax your muscles after contracting them, visualize the tension leaving your body
Step 4. Take a warm bath
Many people find it relaxing to take a warm bath or shower before going to sleep. Also moving from the hot bath to your cool room will lower your body temperature and induce sleep.
- The water should be at 38 ° C to give you the best possible effect. Warm water does not offer as many benefits.
- The bathroom is more suitable than the shower to relax. In any case, you should try to enjoy the warmth of the water for at least twenty minutes.
Step 5. Read a book
Reading helps reduce stress and remove negative thoughts from the mind. To avoid getting spurred on by the gripping storyline of a new novel, it's best to opt for a book you've already read and avoid thrillers and horror. Also, you should read a paper book because the light emitted from the screen of electronic ones can negatively interfere with sleep.
Step 6. Write in a journal
If you have the distinct feeling that your mind is not ready to "turn off" or if the daily worries plague you, try writing your thoughts in a journal. Describe the events of the day and make a list of the factors that induced your stress. Putting negative thoughts out of your head and putting them on paper could help you let them go and fall asleep faster.
Method 3 of 4: Use Food, Drinks, and Supplements to Promote Sleep
Step 1. Eat whole grains or a high-carb snack before bed
Complex carbohydrates and proteins require longer digestion than other foods, so they satisfy hunger without interfering with the sleep cycle. Having a full meal before bed isn't a good habit, but you shouldn't be hungry either. If hunger is keeping you awake, try eating a cup of whole (low-sugar) grains and a handful of almonds, a few wholemeal crackers accompanied by a small piece of cheese or vanilla wafers.
Step 2. Relax with a hot drink
Sipping on something warm and relaxing can help calm your mind and body. A cup of warm milk or herbal tea are two great options. Chamomile is a particularly good herb for inducing sleep.
Avoid drinks that contain caffeine and moderate amounts. Drinking plenty of fluids before bed may cause you to wake up during the night to go to the bathroom
Step 3. Take a food supplement
Chamomile, for example, is available in both herbal tea and supplement form and can help you fall asleep faster. Valerian root is also indicated to counteract insomnia and has been used for this purpose since ancient times.
Consult your doctor before taking any supplements, even if they are made from natural ingredients, especially if you use medications
Step 4. Try using melatonin
It is the hormone that regulates the sleep-wake cycle. The body starts producing it when it's dark outside to make you feel sleepy. It is not yet possible to define what the long-term effects of melatonin supplements may be, but it appears that daily use for less than a month is safe. Take it every night before going to sleep.
- Melatonin is naturally contained in many foods, including bananas, oats, pineapples, oranges, tomatoes and cherries;
- As with any other supplement, it is important to consult with your doctor before deciding to take melatonin.
Method 4 of 4: Making Changes to Your Lifestyle
Step 1. Stick to a regular routine
Going to sleep and getting up at the same time each day will help your body know when it should feel tired. Do your best to always go to bed at the same time and set your alarm at the same time every day, even on weekends!
Step 2. Treat your bedroom like a sanctuary
You should avoid working or other activities in your room. Think of it as a place strictly reserved for sleep to train the mind to associate it with a good night's rest.
- Since it has to be your sleep sanctuary, it's important that it's always clean and welcoming. Clean regularly, light a candle or scented incense, and change the sheets every 1-2 weeks.
- Use sheets that make your bed soft and cozy. Try high thread count sheets, duvets, and memory foam mattress toppers. You can also try using extra pillows.
Step 3. Turn off all electronic devices one hour before bedtime
Computers, mobile phones, tablets, and even TVs can negatively interfere with sleep. If you have trouble falling asleep, try to stop using all devices with a bright screen at least an hour before going to bed.
- In addition to the bright light emitted by screens, browsing social media pages can cause stress and increase the level of anxiety. Stop using Facebook, Twitter, Instagram, emails, text messages, etc. at least an hour before trying to fall asleep.
- If you are forced to work on the computer in the evening, set the screen to the lowest possible brightness level.
Step 4. Advance dinner time
Eating a heavy meal before bed can cause blood sugar spikes, and a fully functioning digestive system can keep you from getting comfortable. Try to have dinner at least three hours before bed.
Avoid spicy foods and foods that cause stomach pain, especially at dinner time
Step 5. Do not exercise during the last hours of the day
During the last four hours of the day, you shouldn't strain, so try to schedule physical activity in the morning. Working out during the day is great for promoting a good night's rest, but exercising in the evening can keep you awake for a long time.
Exercising in the evening causes your body temperature to rise, accelerate your heart rate, and stimulate the release of chemicals from the brain that prevent you from falling asleep
Step 6. Avoid caffeinated drinks in the evening
Stop drinking tea, coffee, and any other beverages that contain caffeine or stimulants for six hours before bedtime. If you still have a hard time falling asleep while avoiding caffeine in the latter part of the day, consider eliminating it altogether.
Your body needs time to process caffeine, so a cup of coffee can affect your system for up to six hours after drinking it
Step 7. Don't sleep during the day
When you are really tired at the end of the day, the most tempting idea is to take a nap, but unfortunately you may alter your sleep cycle and have a hard time falling asleep at the correct time. If you really can't help but take a nap, schedule it early in the afternoon and don't sleep for more than 20 minutes.
Step 8. Ask your doctor for advice
If the inability to fall asleep quickly is interfering with your schedule or mood, you should make an appointment with your doctor. If you are on medication, ask if they can negatively interfere with sleep and if there are alternatives.
