Lying in bed and finding it difficult to fall asleep is quite frustrating. Here are a few things you can do to help you fall asleep with ease.
Stick To A Bedtime Routine
Whenever we develop routines in our daily activities, we’re able to function better and improve productivity. The same applies to falling asleep. You fall asleep easily if you concentrate on doing the same things every night until your body gets used to it. Consistent bedtime rituals bridge moments between the day and night and signal your body that it’s time to fall asleep.
Rather than the normal stuff like putting on your pajamas and brushing your teeth, the following are some activities to help promote sleep that you can incorporate into your pre-bed routine.
Stretching, yoga, or meditation
A hot shower or bath (this helps lower your body temperature with ease, which is a natural process of falling asleep).
Reading or journaling (On hard-copy paper).
Avoid blue light at least 3 hours before going to bed, you can put on special glasses.
Let’s see the things you’ve probably been doing and need to avoid to help you fall asleep with ease.
Don’t take caffeine within four hours of sleep time.
Don’t take fatty foods that are difficult to digest.
Stop working or using screened devices in bed, you want your body to associate the bed with sleep.
How To Fall Asleep Quickly In An Optimal Sleep Environment
An essential part of falling asleep quickly is getting in an environment that’s as conducive as possible to sleep. Try and implement as many of these in your sleeping area:
Make yourself comfortable, with a good Tempurpedic mattress, sheets, and a pillow you love.
Make the place cool, about 68 degrees or lower.
Darkness is essential – Use blackout curtains, cover all LEDs within the room, or put on a sleep mask.
If it’s impossible to eliminate all the noise around, play some calm, relaxing music or use a white noise machine.
Put your clock away – besides the light it produces, you may want to keep looking at how long you’ve been awake.
Put on socks while sleeping, warm feet enhance falling asleep.
How To Fall Asleep In 5 Minutes
Well we can fully guarantee this, however, the 4-7-8 breathing technique is a relaxation method that helps a lot of people fall asleep fast. Let’s see how you can do it:
Let the tip of your tongue be on the roof of your mouth, just behind your front teeth.
Breath in using your nose for four seconds.
Hold for seven seconds.
Then breath out using your mouth while you make a “whoosh” sound for 8 seconds.
Do this again, 4 times.
What Promotes Falling Asleep Naturally?
An easy way of falling asleep naturally is to go to bed at around the same time each night. As mentioned earlier, your body loves a routine and wants the capability to anticipate when it’s time to sleep. With a consistent bedtime, this is inevitable.
Consistent sleeping patterns also help your body maintain the natural circadian rhythm, which is the 24-hour internal biological clock.