For some people, one of the hardest things to do is fall asleep at night. It can sometimes take hours just to drift off into slumberland. These sleep tips should give you a few ideas on how to decrease the time it takes for you to fall asleep.
Lower the Temperature in Your Room
Many people find it easier to fall asleep in a colder room rather than a hot one. This has a lot to do with how your body regulates temperature as you fall asleep.
It’s only natural for most of your body to get colder when you go to sleep since you aren’t moving as much. But if you’re sleeping in a warmer room, that might be a hard thing to do.
So before you go to bed you should try to lower the temperature in your room to a comfortable cool. If you’re too cold, then it’s a good excuse to bundle up in a pile of blankets. The more blankets you put on, the more weight will be put on you.
This method is extremely helpful for those that have anxiety or restless legs since the weight can push down on your body and give a soothing effect. Just make sure your fingers and toes are covered under the blankets.
Another great way to help yourself relax before going to bed is some aromatherapy. This can be done in a few different variations.
One of them is burning a candle about thirty minutes before going to bed. Blow out the candle before you turn out the lights and lay down. Your room should now be filled with the pleasant smell of whatever scent you chose.
You can also choose to buy specific lotions to put on your hands and arms. Many of these kinds of lotions have lavender in them. The lavender scent is supposed to trigger something in the brain so that it begins to produce melatonin, aka the hormone that helps you fall asleep and stay asleep.
No matter which way you prefer, make sure you breathe deeply and let the scent relax your body.
Exercise During the Day
Sometimes we can’t sleep because our body is too restless. This could be because you didn’t burn enough energy during the day and now have excess energy that your body is trying to get rid of.
Unfortunately for you, it’s choosing bedtime to remind you of it.
A good way to avoid this from happening is to add some extra exercise into your daily routine. It can be as little as taking a small walk around your home or block a few times a day or going as far as lifting weights.
This will burn off whatever energy that would have kept you awake and improve your overall health. Just make sure you’re switching up the exercises every day or two to not overwork one area on your body.
Read Something Not on Your Phone
The bright light from the screen on your phone can be horrible for your eyes at night. So if you do decide to read something, try a physical book with a lamp next to you. Or you can turn on the lights in your room to see the pages.
For some people, reading books actually keeps them awake since they want to know what happens next. It can make you forget about all your aches and pains in your body and transport you into another world.
By the time you get back to our world, the exhaustion will hit you and you will fall into your own fantasy world the moment the lights are out and your head hits the pillow.
There’s something about the smell of a book that can help lull almost anyone to sleep, regardless of if they’re a bookworm or not.
Try Different Sleep Positions
Is your current sleep position keeping you awake? Then maybe it’s time to try a different position.
Many people toss and turn during the night as their body finds the perfect position to settle into before it can truly relax. If one position isn’t working within a few minutes, try adjusting until you get that perfect spot.
You can add in a pillow or two here and add one or two more blankets if that’s what you need. Positioning pillows in certain areas can help with back, shoulder, or neck pain.
It can help if you’re sleeping in the same bed as someone else and you both love to cuddle. Sleeping close together can relieve some stress in both of you and you might just find a new favorite sleeping position for you both.
Picture Your Favorite Place
Sleep tips have a lot to do with getting your mind to rest just as much as your body. This one does just that. If you’re having a hard time sleeping then close your eyes and imagine your favorite place.
It can be close or it can be far away. It can be somewhere you’ve been or a place you’ve only dreamed about or seen in pictures/on TV. As long as that place brings you peace it will work.
Once you’re mentally in your favorite place, start thinking about why it brings you peace and comfort. Focus on those qualities and move through that place while your mind drifts off into sleep.
This can also be a good tip for when you’re feeling anxious or stressed out about life in general. Find a physically safe spot for you to be in, then close your eyes and mentally disconnect from what’s around you for that moment.
Don’t be gone for too long in that space though. Just long enough for you to relax and recollect yourself. Then go back to what you were doing with a calm mind and fresh eyes.
Once you start doing this and forming a habit, it will be easier for you to go into that space without needing to be in there for too long.