Tips That Could Help You Fall Asleep Faster
There are countless tips all over the Internet that list how to make waking up easier. You can try keeping your alarm clock far away so you're not tempted to snooze all morning or opening the blinds as soon as you open your eyes. However, why not fix the issue at its root? It's possible that you have such a hard time waking up because you're not getting enough sleep - and you might not get enough sleep because you're strapped for time.
Between working, exercising, preparing dinner, cleaning up and showering, sometimes it can feel like there are not be enough hours in the day to comfortably fit in all of your responsibilities. This makes it especially important to get to sleep as quickly as possible. Here's how to increase your odds of falling into a deep snooze the moment your head hits the pillow.
Keep a Notepad Handy
You might have trouble getting to sleep right away because your mind continues to race long after you lay down. Maybe you're replaying the day's events, or mapping out your schedule for tomorrow. Whatever it is that's preventing you from relaxing, you need to let it out. Try keeping a notepad and pen by your bed to write down all of these thoughts and worries so you don't feel like you have to remember everything on your own. Once you transform your worries into something tangible, you might have an easier time unwinding for the night.
Ban Electronics from the Room
If you're having extreme difficulty getting to sleep at night, you might want to re-evaluate your bedtime routine. Chances are that part of your ritual involves checking your email or scrolling through social media. Set a limit on the amount of time you dedicate to that before bed - or, even better, cut it out entirely. You might just find that your nightly web surfing is a major contributor to your insomnia.
Get Up and Move
We've all experienced those nights where we stare at the clock and watch the minutes turn to hours. Before you know it, you're calculating in your mind how many more hours you have until you need to be at work the next day. Rather than lie there and just grow more frustrated with every passing minute, get up and do something. Leave your bed and head into the living room. Watch TV, read a book or just gently stretch your muscles. Whatever you decide to do, the main goal is to remove yourself from your bed. When you get back to your room, you should have an easier time getting to rest.
Try Breathing Exercises
Counting sheep is overrated. Instead of imaging fictional animals in your mind, focus your efforts on your breathing. Sometimes just paying attention to the natural ebb and flow of your breath is enough to relax you promote sleep, but if you require a more structured plan to clear your mind, try the 4-7-8 exercise. Inhale through your mouth for a count of four, then hold your breath for a count of seven. This will help fill your body with oxygen, which is what encourages total relaxation. Then exhale and make a whooshing sound for a count of eight. Repeat several times.
Your body temperature holds the key to your comfort. Take a long bath before bed if that's an activity that relaxes you, and the temperature change that it produces in your body should help you get to sleep in no time. Use cozy sheets and set the thermostat in your room to a temperature that you prefer. Some choose to keep their bedroom warm, while others drop it down to a cooler temperature so they can bundle up with a number of blankets.
Skip Late Night Meals
Your schedule might make it difficult to eat dinner at an appropriate time, but eating so close to bedtime could interfere with your ability to get to sleep. A heavy meal right before you hit the lights could lead to heartburn and indigestion - not to mention, it could just be uncomfortable to sleep when you're full. Instead, try to pace yourself throughout the day with smaller, more frequent snacks. This technique works well with busy people, as it requires less time than reserving time to preparing a large meal and eating it in one sitting. Stick to light foods that contain protein so you stay full longer.