Advertising
Advertising

13 Things You Can Do To Help Yourself Fall Asleep

13 Things You Can Do To Help Yourself Fall Asleep

If you are having trouble falling asleep at night, it is could be due to lifestyle habits interfering with your sleep patterns. Here are 13 suggestions that you can easily put into practice. Once you find what works for you, you won’t have to take sleep aids or see a sleep specialist.

1. Always go to bed and wake up at the same time

Everybody knows about jet lag. Traveling across time zones upsets your body clock and sleep patterns get skewed. But when you go to bed at irregular hours and sleep late, you are also upsetting your sleep-wake cycle, albeit to a much lesser extent. Make sure you go to bed at the same time and get up at the same time. Avoid oversleeping when tired or because of a late night.

2. Time to get a new mattress

Most people never bother to change their mattresses very often. The result is that physical discomfort negatively impacts your sleep. Did you know that the average life expectancy for a mattress is only eight years? Choosing a new mattress can be tricky, as its comfort is very hard to judge in the shop. Ideally, one should lie on a new mattress for at least 10 minutes to get a true feeling for how it feels.

Advertising

3. Build in winding down time

Getting ready for bed means making sure there is a gradual transition from daytime frenetic activity to restful repose. Taking a warm bath helps you to relax. Some people do stretching. Switch off all electronic devices and turn down the lighting. Make reading a regular habit so that the body learns that sleep time is approaching. Some people like to use an audio podcast with music as this will not disturb their partners or other family members.

4. Ban electronics from the bedroom

If you use any electronic devices in the bedroom, you are asking for trouble. The blue light from screens tends to trick your brain into thinking that it is daylight again and this light tends to block the supply of melatonin, which induces sleep. The other problem is that once your brain starts to suffer from an information overload, it is going to go into overdrive. Some people insist on checking emails on their mobile devices while they lie in bed. A Nytol survey showed that 50% of Brits were addicted to checking their social media accounts and emails in bed.

5. Take some magnesium

Most people with sleep disturbances are suffering from a magnesium deficiency and they are not even aware of it! Typical symptoms are cold hands and feet, and excruciating leg cramps in the early morning. Magnesium is one of the essential minerals that help the Gamma-Amino Butyric Acid (GABA) receptors function. These block the glutamate and norepinephrine receptors which stimulate the brain so GABA may help the brain shut down. The recommended dose is between 400 and 500 milligrams (mg) before bed.

Advertising

6. Mental activities will help

When you cannot get to sleep, your mind may wander to thoughts of your insomnia, the causes and consequences, and how tired you will be in the morning. Start thinking about things which have absolutely nothing to do with your insomnia. Some of the following may work for you:

  • Do simple math, like counting backwards from 100.
  • Try going through the alphabet, thinking of a person’s name for each of the letters.
  • Visualize yourself in a beautiful, calm setting and picture yourself as you drift off.

7. Cut out stimulants before bed.

Most people have problems because of tea and coffee intake before bedtime. Alcohol can help you to get to sleep initially but you will be restless for the second half of the night. British researchers in one study published in the Alcoholism: Clinical & Experimental Research journal, found that alcohol upsets the thalamus area of the brain, which leads to disturbed sleep patterns. Cut out caffeine and alcohol well before evening to help yourself fall asleep faster.

8. Drink these before going to bed

One ideal nightcap is warm, skimmed milk because it has calcium and tryptophan, which can be converted into serotonin which helps you to feel drowsy. Another option is cocoa or hot chocolate, which help to produce phenethylamine. That can put you in a good mood. But chocolate has caffeine in it and some people find that it keeps them awake, so try what suits you best.  Instant malt drinks can also help, although they tend to be high in fat.

Advertising

9. Get enough daylight

Strange as it seems, you need to get enough daylight. One hour (or even 30 minutes) of natural sunlight will keep your wake-sleep cycle perfectly tuned. This really helps and it is just as important as turning down the lights an hour before bedtime.

10. Relax

One of the reasons you cannot get off to sleep is that fact you are too tense. This may be due to overwork, stress, or simply tensing up because you cannot sleep. Try relaxing every muscle group in your body. Start from the head and work down. As you do this, you will be astonished at how tense you were!

11. Exercise is great but..

Doing sports or any physical activity is great because it will make you tired. It will also get the endorphins going, which will put you in a good mood. It usually takes about four months for results to start kicking in.  The only thing you have to remember is that you cannot exercise too late in the evening, as it can to have the opposite effect of overstimulating you.

Advertising

12. Sex is good

Laura Berman, the director of the Berman Center for Women’s Sexual Health, says that people are getting less sleep and not having enough sex. Sex helps you sleep, as it releases oxytocin and endorphins. It also causes other hormonal changes which aid restful and deep sleep.

13. Make a list

Lots of people go to bed and already start worrying about the next day. They have a ton of things to do and they start fretting about everything, which leads to restlessness and poor sleep. A great idea is to make a list of all the things you need to take care of the next day before you go to bed. Writing them down gives you a sense of control and will help you to relax.

Now that you know where the problems lie, why not bookmark this page and start your plan of action. Sweet dreams!

Featured photo credit: dreaming of coffeedog/ Gregg O’Connell via via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

7 Things to Do in a Gossipy Work Environment 15 Signs Of Negative People 10 Reasons Why People Are Unmotivated (And Ways to Be Motivated) 10 Scientifically Proven Ways To Stay Happy All The Time Science Says Knitting Makes Humans Warmer And Happier, Mentally

Trending in Health

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next