Advertising
Advertising

10 Things To Remember If You Want To Fall Asleep Faster

10 Things To Remember If You Want To Fall Asleep Faster

Stress from your day job and an endless to-do list at home doesn’t just melt away when you slip into bed. It’s hard to turn off your brain and let everything go when you close your eyes. Here are some things to remember when you want to fall asleep faster, naturally.

1. Turn off the TV.

And not just the TV. Put down your cell phone and shut down your computer at least an hour before bedtime. Your body starts getting sleepy as it gets dark outside. This means you should also turn off those bright overhead lights. Use small, dimmer lamps or handheld book lights later at night. Having lots of lights on and staring into the glare of a screen contradicts what your body is naturally trying to do as darkness falls.

Advertising

2. Relax your body.

You’re not supposed to exercise before bed because it gets your body riled up. Instead, work out in the mornings to wake yourself up. Simple yoga moves, however, can stretch your muscles just enough to relax. Once you’re in bed, you can start relaxing by stretching your toes, then your calves, then your thighs, and so on. Simple stretches warm up your muscles just enough to calm you down and put you to sleep.

3. Adjust the temperatures.

Take a hot shower before bed, or cuddle up under a blanket on the couch. Feeling warm will make you feel sleepier. There’s nothing better than finding that cold spot on your pillow in the middle of the night‒imagine if your whole bed felt like that! Keep your bedroom cooler, so when you’re ready for bed you get to slide into fresh, cool sheets.

Advertising

4. Unwind with a book.

Reading before bed will help you feel sleepy, and the book doesn’t even have to be boring! Get a new book from the library, or pick an old favorite, and cuddle up in bed to read for awhile. No matter how interesting the book is (as long as it isn’t a scary book!), you’ll feel your eyelids getting heavy and you’ll realize you just read the same paragraph five times in a row‒and don’t even remember what it says!

5. Write in a journal.

The book doesn’t have to be a novel! Find a blank book and start writing down your thoughts. If you get out all your stresses and worries onto paper, your mind is free to think of other things‒or nothing at all! You’ve got your to-do list written down, you analyzed a troubling conversation with a friend, you wrote your worries about tomorrow’s presentation‒now you don’t have to think about them anymore. The words you wrote will still be there in the morning; let your mind be free to drift off to dreamland!

Advertising

6. Indulge in a warm drink.

You’ve read about characters drinking warm milk to help them fall asleep. That’s not fiction! It really works. If you can’t fall asleep, sip some warm milk with honey, or a variety of teas. Just make sure there’s no caffeine in the tea, or else your plan will backfire!

7. Turn down the volume.

Eliminate excess noise in your home and bedroom. Don’t leave the TV on all night. Even if you think music helps you fall asleep, it more than likely activates your brain more than you realize. Silence is the best way to encourage sleep. If total silence makes you uneasy, try a white noise machine.

Advertising

8. Meditate.

Lay down, clear your mind, and think of nothing. Your body is relaxed, and your mind is on its way. Forget the stresses of your job and all those petty problems nagging you. Think of nothing. Think of something calming and clean and empty. Eventually your mind will be clear and will naturally put you to sleep because it has nothing to think about.

9. Try aromatherapy.

Instead of turning to supplements, though there are natural sleep aids out there, why don’t you try aromatherapy? Find a natural oil scent you like and dab a few drops on your pillow. Lavender is a scent that has been proven to help induce sleep.

10. Get out of bed.

It seems strange, but if you can’t fall asleep after a period of time, get out of bed! Your body is getting tired (no pun intended) of lying down, which frustrates you and makes it harder for you to fall asleep. Instead of tossing and turning for an hour, get up and go to another room. Sit on the couch and read a book. Try to meditate in another room. Just make sure you’re not getting up and turning on bright lights or looking at a phone screen.

More by this author

Why You Should Keep A Journal And How To Get Started 16 Productivity Secrets of Highly Successful People Revealed 10 Incredible Benefits of Cuddling That Make You Want to Cuddle Now 15 Differences Between the Boy you Date and the Man you Marry 10 Signs That You’re Ready For Marriage

Trending in Health

1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 4 How to Quit Drinking for a Healthier Body and Mind 5 10 Amazing Benefits of Swimming You Never Knew

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next