How To Fall Asleep Faster

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How To Fall Asleep Faster

After an exhausting day, there is nothing we look forward to more than sleep. So why is it that when we finally go to bed, it takes forever to fall asleep?

Those of us who have trouble falling asleep know how frustrating it can be. Thankfully, here are some effective strategies to help you fall asleep faster and finally get some rest.

Best Environment for Sleeping

Set your bedroom to an ideal temperature for sleeping. If you’ve ever tried to fall asleep in a hot room with no air circulation, you would know that it’s less than ideal. Make sure your room has enough air circulation and that the temperature is cool but not too cold.

Your bedroom should also be dark and quiet. If your bedroom has a window that faces a brightly lit street, you may want to get some black-out curtains or blinds.

No Blue Light

Put away your screens before bed. The blue light emitted from electronic screens is known to affect sleep negatively. It prevents the body’s sleep hormone, melatonin, from being released and tricks your brain into thinking that it’s daytime. To fall asleep quickly and have a better quality of sleep overall, put your screens away at least an hour before bed.

What to do instead? Reading a book can be helpful unless it is a riveting story or one with a lot of action. These types of reading can activate you and contribute to restless dreams and more difficulty sleeping.

Instead, write in your journal, or meditate instead.

Bedtime Routines for Shifting Energy

Create a nighttime routine. This routine not only signals to your brain that it’s time for bed, but it also helps you relax. Your routine might include doing your skincare routine, taking a shower, or making a cup of herbal tea.

Reflective journaling is also a great practice before bed as it promotes mindfulness and encourages you to go to sleep on a positive note. Whatever you do, make sure you stay consistent with both your routine and your bedtime. This will support your body’s natural sleep-wake cycle and make it easier for you to fall asleep.

Is Stress Affecting Your Sleep?

One of the biggest culprits of restless sleep is stress. If you want to fall asleep with ease, the most important thing to do is minimize your stress levels throughout the day, or at least before bed. Many people find aromatherapy helpful for this. There are so many essential oils that decrease stress and help you sleep better. Consider getting a diffuser and putting in some lavender drops before bed to fall asleep easier.

Breathe Easy

Do some breathwork before bed. The 4-7-8 technique is a well-known breathing exercise that helps you calm down and fall asleep. The emphasis is on the long exhale. Here’s how it’s done:

  • Breathe in for four seconds, hold your breath for seven seconds, then exhale as if you are slowly and gently blowing out a candle. Try to extend the exhale for eight seconds.

The point is to focus your attention on breathing and counting while letting go of all the other thoughts and worries taking up space in your mind. Plus, the method described above activates the “rest and relax” part of your nervous system. Try it for 3 breaths and see what happens! (More than that may make you feel a little lightheaded, at least until you’re used to it!)

Whatever breathing method you try, make sure you’re focused and allow yourself to release all the tension you might be holding.

Ready To Get Better Sleep?

Falling asleep is one thing but staying asleep can be challenging for some.

I help people who are literally tired of waking up at 2:30 AM Get Better Sleep! 

Sleep habits, like any habit, take some time to develop.

If you want to wake up refreshed and revitalized to take on the day and do the things you love, click the link and learn more about the Get Better Sleep Guidebook.

I designed the Get Better Sleep Guidebook to show you how your sleep patterns affect your health PLUS give you more tips you can use right away to start getting better sleep.

You can find more information about how to Get Better Sleep and get a free copy of the guidebook RIGHT HERE.