10 Tips for Falling Asleep Faster
If you’re struggling to fall asleep at the end of the day, you’re not alone. According to Sleep Health Foundation, around 10% of people have at least mild insomnia. Not getting a good sleep each night can be exhausting both physically and mentally. The good news is that there are plenty of techniques you can use in order to fall asleep faster.
Check out these 10 tips for falling asleep quickly, so you can put an end to those restless nights.
1. Fit in some ExerciseWith demanding schedules, it may seem hard to fit an exercise session into your day. However, setting aside time for some exercise can help you fall asleep faster that night, and stay asleep longer. Even a short walk around the block each day can make a big difference. Just avoid exercising heavily late at night - your body will be energized from the activity, and you may have trouble falling asleep.
2. Eliminate LightThis quick fix can have a big impact on your sleeping experience. Darkness alerts your body to make more melatonin, which tells your brain to switch to snooze mode. If light is creeping in from windows or from underneath doors, it can disturb your ability to fall asleep. Eliminate any light by purchasing blackout curtains, applying a towel to the bottom of the door, and turning off any light emitting technologies.
3. Cool Things Down
Ever wonder why people swear by turning the pillow over for a better sleep? It’s because a cooler surface is more comfortable to sleep on. Cooling down your room can give you the same effect, and help you get a better sleep. You will fall asleep faster if your room’s temperature is 60 to 67 degrees F. Try turning down your thermostat, or removing some blankets from your bed. Your room doesn’t need to be cold, but if you need a little warming up, you use can use socks or a hot water bottle to warm your feet and toes.
4. Invest in a good MattressYou have to feel comfortable in order to drift off to sleep. Invest in a mattress that incorporates technology and design that is proven to offer a better sleep experience. Look for mattresses that breathe easily with continuous airflow so that you don’t overheat during the night. Also look for a mattress that uses memory foam so that your body is fully supported while you sleep.
5. Write Your Thoughts DownDo you feel like your brain is still moving a mile a minute at the end of the day ? These thoughts can actually inhibit your ability to get to sleep. Just before you go to bed, try to sort out your thoughts by writing them down in a journal. This helps you get your thoughts out and organized, so any of your stresses aren’t bouncing around in your head and keeping you up at night.
6. Avoid Afternoon Naps
It may be tempting to fit in some shut eye during the afternoon, especially if you had a lousy sleep the previous night. However, sleeping throughout the day throws off your internal clock and makes it harder to get into a regular sleep schedule. Try to keep yourself awake until nightfall so that your body understands that it is time to finally rest.
7. Turn off your ElectronicsPut down your electronics at least one hour before going to bed. The blue light of the screen throws off your melatonin production, keeping your brain active and you awake longer. Instead, read a book, write in a journal, or do another small activity before bed that doesn’t require looking at a bright screen. If you can’t resist the temptation of checking your phone before bed, plug it in in another room or further away from your bed so it’s out of reaching distance.
8. Use your ImaginationInstead of counting sheep, or planning out your next day, picture a relaxing scene in your mind when trying to fall asleep. This scene can be a beach, vacation spot, oasis, or anywhere you can call your “happy place”. This will help relax your body and your mind. In fact, research by Oxford University has found that those who imagine a calming environment fall asleep on average 20 minutes faster that those who don’t!
9. Use Calming Scents and SoundsAromatherapy can boost relaxation and stress relief if you use the right scents. The most popular scent is lavender, which can help lower blood pressure, anxiety, insomnia, and skin temperature. Try placing some lavender essential oil on your wrists before bedtime. Other scents that help with relaxation are chamomile, bergamot, jasmine, and valerian root. You can also try some caffeine-free teas that incorporate these different blends. Adding some calming sounds like classical music, beach waves audio, or even white noise sounds can also help you relax.
10. Get out of BedIf you have prepared your sleep with all the tips listed above, and you feel like you’ve been awake for 30 minutes or more, get out of bed, walk around, and complete a small activity. This activity can be something that works your mind but is not physically strenuous such as solving a word puzzle, reading a book, or writing in a journal.
Using these tips as part of your sleep routine can help you fall asleep much faster each night. Record your sleep experience over the span of a few weeks, find what works for you, and make it part of your permanent routine. You’ll be having your best sleep in no time!
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