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How to Fall Asleep Quickly
Fall Asleep Quickly with These 7 Tips
Everyone operates best on a full night’s rest. It’s just how our bodies were made to function. Anything less, and we suffer grogginess, fatigue, and irritability, especially without a nap to ease the effects. A lack of sleep can even give you headaches, mess up your appetite, and make you more likely to get sick.
All of this is obvious, and yet there are so many reasons we all stay up later than we should. Sometimes it’s a show or a story that’s impossible to quit. Maybe it’s a late meal, or something that we procrastinated on.
Worse, are the times when it’s through no choice of our own. Sometimes you just can’t sleep, or you wake up too early.
Whatever the case, everyone suffers from those nights when you just can’t sleep. If you find yourself tossing and turning without any hope in sight, here are some things that you can do to get your body back on a good sleeping schedule, and keep you operating at a better level. These won’t work if you have a medical condition contributing to your lack of sleep, but for those of us who aren’t careful about our sleep, these are things to watch out for.
Avoid Sugar and Caffeine
Caffeine and sugar are great during the day because they provide a necessary jolt of energy. However, the fact that they’re so effective often causes issues when people finally settle in for bed.
The most important thing with caffeine, is to pay attention to when you drink it. Have a cut off time, and stick too it. In my experience, anything after five in the evening is too late. Also try to avoid taking naps after a caffeine crash. Unnecessary naps can also impact your sleep schedule.
Avoid Bright Screens
Using a phone before going to bed is pretty ubiquitous nowadays, but it’s a well known culprit in preventing sleep. The blue light from your phone makes your body believe it’s still daytime, and prevents your body’s natural evening power down. The same is true for television, tablet, and laptop screens.
Use your phone on night mode before bed, or better yet, don’t use any technology at all. Try reading a book, or even start up a journaling routine instead.
Using Calming Scents
There are plenty of aroma therapy scents designed to help you sleep, and for good reason. Certain scents are calming, and can help you relax–perfect for those nights when stress or anxiety keep you tossing and turning.
You can use essential oils, sprays, lotions, or whatever other fragrant products you want. Just look for scenes like lavender, marjoram, sage, chamomile, bergamot, and cedarwood.
Wear Ear Plugs
All the “tips & tricks” in the world won’t work when you are combating noisy neighbors. Sometimes good old fashioned ear plugs is all you need to sleep soundly. They can feel a little odd at first, but they’re very effective. And you don’t have to worry about not hearing your alarm. I’ve used them in the past and found that, as long as the alarm is set to a high setting, it will still wake you up.
Put on White Noise
If you are a light sleeper and wake up at even the smallest noise, you could also consider having background noise to drown out sounds from outdoors, your partner, or your roommate. You could try a white noise machine, Bluetooth speaker, or even something like a indoor fan. These are good alternatives to ear plugs, for anyone who isn’t comfortable with them.
White noise is also soothing, which can help when it’s stress that has you tossing and turning.
It sounds old fashioned, but it works. Counting sheep is a great way to focus when your thoughts are racing and keeping you from sleep.
Of course, sheep aren’t the only animals that work. You can count whatever you want, from penguins to elephants. If that’s not really your style, you can also just count backwards from three hundred. The point is to give your mind something to do other than worry or get lost on one train of thought after another.
It can be difficult but even if you didn’t sleep well the night before, try to limit your naps to 5-20 minutes only. Any longer than that, and you won’t be doing yourself any favors. It’s also good to avoid napping too late in the afternoon.
How to Fall Asleep Faster
There are plenty of other little things that work, like eating turkey or having a bit of wine before bed, but my list consists of all the things that have worked for me. The main point, no matter what method you choose, is to be more conscious of how your actions during the day can impact your ability to sleep in the evening. Make sure you don’t negatively impact your ability to sleep while you work to be less tired during the day. And before bed, do your best to relax. Both of these things will help you fall asleep faster.