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Five Ways to Fall Asleep Quicker at Night

Five Ways to Fall Asleep Quicker at Night

So you can’t fall asleep eh?

Many of us encounter troubles when attempting to fall asleep on a nightly basis. Without a great nights sleep we could face various obstacles throughout the following day. There could be a number of different reasons why we are unable to fall asleep at night. Though it may be difficult to pin point exactly what is keeping you awake, here are a few possible reasons.

  • Messy bedroom
  • Naps throughout the day
  • Skipping breakfast
  • Dreading the wakeup

These are just a few of the possible reasons that you are lacking in the sleep department. With this being said, there are still various ways to fall asleep quicker at night even if you don’t fall under these categories. Five different ways to fall asleep quicker at night include:

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Progressive Muscle Relaxation

Upon visiting a doctor modern day due to your insomnia, he/she will likely recommend you try Progressive Muscle Relaxation, which is a muscle therapy that originated in the 1920s. This relaxation technique involves tightening and tense all the muscle groups that you can, and then relax them. By doing so repeatedly, we are able to promote physical relaxation, which will also provide beneficial results in our day to day activities. Progressive Muscle Relaxation provides you with:

  • Less tension within your muscles
  • Lower blood pressure
  • Decrease levels of anxiety
  • Overall lower levels of fatigue

Through doing this exercise nightly, you are physically relaxing yourself, as well as calming your mind.

Mindless Activity

“Good Sleepers just go to bed. They don’t get worked up about it, and sleep happens” – Jack Edinger

The most common cause of insomnia is the idea of stress. Whether it is due to a hectic day or a stressful home environment, we need to keep our minds off these topics. Mindless Activities such as; counting sheep, chronologically retracing your day, or reenacting a dream you had the other night.

Doing a repetitive task can be tiring and sounds boring right? That’s the point! By going through these mindless tasks we are keeping our minds off the stress and boring ourselves to the point of exhaustion.Try counting sheep jumping through a burning hula-hoop, or reenacting your favorite scene from Macbeth.

Don’t use your Mobile as an Alarm

We’ve all done it, most of it still doing it on a nightly basis. The truth is, using our mobile phones as an alarm clock is in fact depriving us from sleep. Most of us are keen to have our devices on us at all times, whether we are exchanging texts or sending and receiving emails. By keeping our mobile devices within reach at night, we are keeping our minds and muscles engaged. Due to the engagement right before bed, you will find yourself taking longer to fall asleep. Sleep is all about relaxation and while we all would like to remain involved, those messages throughout the night are subconsciously waking us up in an action known as “arousal”. This is the process of the mind awakening without the body and in most cases we are completely unaware of it the next day.

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Practice Deeper / Relaxing Breathing

Hand in hand with Progressive Muscle Relaxation is Deep Breathing Relaxation. This is a relaxation technique that everyone is capable of, and can prove to be beneficial if used properly. By following the steps provided below, you will not only relax your body, but find it falling into synchrony.

Deep Breathing Relaxation can be accomplished by following these steps:

  1. Lie in a comfortable position
  2. Slow relax different in body parts in sequence
  3. Begin inhaling through your nose
  4. Hold your breath for 1 – 2 seconds
  5. Relax and let the air out
  6. Repeat steps 4 and 5
  7. Continue as long as necessary

If you find yourself getting dizzy or nauseous, slow down or discontinue routine.

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Listen to Soothing Sounds

Our bodies are more apt for sounds when we are conscious trying to fall asleep, rather then when we are dozed off. If your sleeping problem is due to excessive background noise, you may find peace by listening to soothing background music. There are various different sounds that you may ease in, including:
Embrace Nature
Thunderstorms, Forests, or Ocean Waves, any sound related to nature are less likely to annoy us because they fluctuate in amplitude.
Play Recreational Music
When all we can think about is the stresses that surround us, sometimes the best cure to fall asleep is our favorite tune.
Get Personal
Listening to someone provide specific instructions or a speech may provide us with boredom enough to fall asleep.

Once you find the routine that best helps you fall asleep, you should follow it consistently. Once our bodies are trained to follow our sleep habits, we will find ourselves falling asleep quicker. By obtaining better sleep habits, we will find our overall wellness improving.

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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.

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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.

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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.

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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.

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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

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