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 just how frustrating it can be. This blog will give you some effective tricks to help you fall asleep faster and finally get some quality rest.
1.) Set Up Your Ideal Sleep Environment
To promote better sleep, it’s essential to 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 know that it's far from ideal. Ensure that your room has proper 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 to block out external light.
2.) Put Away Your Screens Before Bed
The blue light emitted from electronic screens is known to have a negative impact on sleep. 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 improve your quality of sleep overall, it is crucial to put your screens away at least an hour before bed. Instead of spending time on your screen before bed, try activities that will calm your mind such as reading a book, writing in your journal, or meditating.
3.) Create a Consistent Nighttime Routine
Following a nighttime routine signals your brain that it's time for bed and it also helps you relax. Your routine might include doing your skincare routine, taking a warm shower, or making a cup of herbal tea. Journaling is also a great practice before bed as it promotes mindfulness and encourages you to go to drift off on a positive note. You can experiment with which activities work best for you, but remember, consistency is key, so once you have a routine make sure to stay consistent with both your routine and your bedtime. Doing this will support your body's natural sleep-wake cycle and make it easier for you to fall asleep.
4.) Minimize Stress Levels Throughout the Day
One of the biggest culprits of restless sleep is stress. If you want to rest with ease, the most important thing to do is minimize your stress levels throughout the day, or at least right before bed. Many people find aromatherapy particularly helpful for this. There are various essential oils to choose from that decrease stress and promote better sleep. Consider getting a diffuser and putting in some drops of lavender or chamomile before bed to make falling asleep a little easier.
5.) Do Some Breathwork Before Bed
Engaging in breathwork before bed helps to calm your mind and prepare your body to unwind. One popular technique to calm you down is The 4-7-8 technique: breathe in for four seconds, hold your breath for seven seconds, then exhale for eight seconds. This exercise shifts your focus from the other thoughts and worries in your mind and directs your attention to your breathing and counting. You can experiment with the various breathing methods that promote better sleep, but always make sure you're focused and allow yourself to release all the tension you might be holding.
6.) Consider Taking a Calming Supplement
Ashwagandha and Rhodiola are both excellent adaptogens that help you relax and are available as supplements. An adaptogen helps your body to adapt better to stress and maintain equilibrium within the nervous system. You might also consider taking melatonin supplements, but be careful not to take them too often, or your body might start relying on them. Always consult with a healthcare professional before adding any new supplements to your routine.
By incorporating these effective tricks into your bedtime routine, you can significantly improve your ability to fall asleep faster and enjoy a more restful night's slumber. From optimizing your sleep environment to minimizing screen time, establishing a consistent nighttime routine, managing stress, practicing breathwork, and considering calming supplements, there are various approaches to explore. Remember, finding what works best for you may involve some experimentation and personalization. Embrace the journey towards better sleep, and may your nights be filled with peaceful, rejuvenating rest. Sweet dreams!