Do you ever find yourself lying in bed, staring at the ceiling, counting sheep, and keeping your eyes closed just to find yourself wide awake after hours?
Are you slowly losing faith that you’ll even get a full night’s sleep after trying every possible way to fall asleep? Well, don’t lose hope just yet! We have five ways to make you fall asleep faster.
Note that this is not a quick-fix thing; these are meant to be a routine. Do these every day and enjoy how you will be able to get a good night’s sleep.
1. Note your “Big 3” tasks for tomorrow
The most common reason why people cannot go to sleep is that they tend to think about the tasks they have to do for the next day, all the things that happened today, and all the other things that are going on in their mind.
To counter this, make sure to note your “Big 3” tasks that you will have to do tomorrow. After that, let go of it and don’t think about it tonight before bed. Rest assured that when you wake up, you’ll be able to resume those tasks. So for now, all you have to do is focus on the more relaxing thoughts to help you fall asleep.
2. Have a bedtime routine
Another reason why people are having a hard time falling asleep is that their body is still energized and is not ready for bed yet. Maybe you are doing something that requires energy like cleaning the house or even exercising. Whatever it is you were doing, the bottom line is that your body may not be ready to sleep yet. It won’t matter how sleepy your eyes are.
The solution to this is to have a bedtime routine. You can opt for a hot bath, followed by brushing your teeth, flossing, snuggling with your children. It’s up to you, but when you get to do these things in order every night, your body will get the signal that it is time for bed and it will automatically get ready for sleep.
3. Prepare your body
Right after you hit the sack do this progressive muscle relaxation technique from Dr. Catherine Darley. According to Darley, curling your toes for seven seconds, relaxing, and moving on to the next muscle group until you reach the neck will help your body relax and get ready to sleep.
Just do this everyday, and before you know it, there will even be some days that you won’t reach your neck because you’ll already fall asleep.
4. Keep cool
According to the National Sleep Foundation, making sure that your room temperature is between 60-67º Farenheit is the most ideal and is the temperature that will give your body the most comfortable sleep.
Before doing your bedtime routine, you can make sure your air conditioner or your heater is at the correct temperature so as it has the time to adjust before you actually go to bed. Investing in breathable cotton pajamas or a cooling mattress can also help you during the hot season.
5. Silence noises and distractions
This is the most important part of the routine. Before going to bed, make sure all your laptop, phones, and tablets are way out of your reach all throughout the night. If it is an emergency, they will call you and you will wake up. Otherwise, getting a Tweet, a Facebook like or a group text is not really a great reason to be woken up, right?
If you use your phone as an alarm clock, set it at the highest volume, but still keep it out of your reach. Doing this will benefit you more and make it difficult for you to snooze.
I hope these tips help you fall asleep faster. Stay tuned as we cook up more tips for you.
All images via: Pixabay.