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30 easy tips to fall asleep fast, Part II

27.02.2020

Sequel to Part I.

 

#17 Relax before bedtime

 

Relaxation exercises are easy to master and are a good way to calm your mind and release any tension in your body before going to bed. Try this simple meditation: lay on the bed with your eyes closed. Focus on the sensations in each part of your body, starting from the toes and continuing upwards. You may even fall asleep before reaching your head ...

 

#18 Build a bedtime and morning routine

 

Help your internal clock maintain a regular mode by waking up and going to bed at the same time each day (including weekends). Once your body adapts, it will be much easier to fall asleep (and wake up) at the same time each day.

 

# 19 Take the time to wind down

 

If you go straight to bed after doing something engaging, it won't help you fall asleep easily. You need to prepare your body for sleep, which will allow it to relax slowly. 30-60 minutes before bedtime, take time to wind down - preferably activities that do not involve blue light. Think about reading, doing a puzzle, or listening to music.

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#20 Expose yourself to sunlight

 

Our biological clock may be disturbed by insufficient exposure to sunlight, making sleep and staying awake more difficult. Exposing yourself to the natural light during the day will help keep your body awake. Then, when the natural light disappears at night, the body will realize that it is bedtime.

 

#21 Make your bedroom dark

 

In the evening, the darkness provokes a feeling of drowsiness. Studies support that darkness increases the production of melatonin, the main hormone for sleep. To create the optimal dark sleep environment, use dark curtains, blinds, or invest in a nice eye mask.

 

#22 Try yoga

 

The benefits of yoga for our health and well-being (mental and physical) are well known. But did you know that yoga can also help to put an end to these sleepless nights? This is because yoga makes you focus on your breathing, and deep breathing is one of the triggering techniques for sleeping. It also includes movements that release stress and tension in your body, leaving it calm and ready for sleep. Try to stretch in a darker environment for maximum effect.

 

#23 Meditate

 

Meditation can improve melatonin levels by helping the brain reach a state where it is easy to fall asleep. Thanks to its ability to soothe, meditation can help you relax in your body and improve your sleep. There are many great free apps to help you learn how to meditate effectively, such as Calm, Headspace, or 1 Giant Mind.

 

#24 Give up the afternoon nap

 

This is a vicious cycle: you can't sleep at night, so you feel sleepy during the day and decide to take a nap in the afternoon, which means you can't sleep at night. To interrupt the cycle, try eliminating naps or limiting them to very short periods (30 minutes or less) earlier in the day.

 

#25 When do you eat

 

High level of carbohydrates can affect your ability to sleep because they take longer to digest. If you can't give up carbs at dinner, at least remember to eat them at least 4 hours before bedtime.

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#26 Invest in a good pillow

 

A good quality pillow is crucial for a good night's sleep. It will maintain a comfortable temperature at night as well as the correct position of your neck. Orthopedic pillows may be appropriate for you, unlike those with fluff or memory foam.

 

#27 Decrease caffeine

 

Before you even go to bed, there are things you can do earlier in the day to help you fall asleep - such as reducing your caffeine intake. Because it is a stimulant, caffeine makes falling asleep more difficult, which can lead to shorter and bad sleep. Avoid caffeine for at least 6 hours before going to bed, although this period depends on your individual caffeine tolerance. Not only does coffee, tea and energy drinks contain caffeine, but also beware of chocolate and coffee flavored ice cream.

 

#28 Change the position in which you sleep

 

It is believed that sleeping on one side may be the best position to sleep. Use a pillow between your legs for greater back support. If side sleep doesn't work for you, change your position for maximum sleep benefit. If you sleep on your back, use a good quality pillow to support your neck. If you sleep on your stomach, do not use a pillow at all to avoid neck strain.

 

#29 Relax by reading a book

 

It reads a paper book, not an electronic one (because of the blue light it emits) to get you to sleep faster. Reading helps you to relax and distract you from any worries and problems. A clear and carefree mind will facilitate sleep. It is best to try something as light as reading, definitely not horror or thriller.

 

#30 Eliminate Noise

 

Noise is not our friend when trying to fall asleep - it can be quite stressful and distracting. Fortunately, there is an easy solution. Try earplugs, soft sleep earphones that are padded and more comfortable than regular headphones, or white noise.

 

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