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How to Fall Asleep Fast

How to Fall Asleep Fast

Getting enough sleep is a problem for a lot of people these days, and if you have trouble falling asleep fast, that just compounds the issue. The good news is you can learn to fall asleep fast and stay asleep longer so you can get all the sleep you need.

Lifestyle Changes to Help You Fall Asleep Fast

If you don’t already work out, getting regular exercise can help you fall asleep more quickly, sleep longer and feel more rested when you wake up. People who are less sedentary report waking up less through the night and having better sleep quality even when they get the same amount of sleep as someone who gets less exercise.

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Though conventional wisdom has it that exercising too close to bedtime makes it harder to sleep well, recent research suggests exercise at any time of day helps people get better sleep.

Going to bed and waking up at consistent times throughout the week—yes, including the weekend—can also help you fall asleep more quickly. Having a consistent bedtime routine, meaning what you do before bed as well as when you hit the sack, is key to falling asleep fast and staying asleep through the night. You’ll do better if you turn off the TV, computer, iPad, phone and any other devices about an hour before bedtime, and if at all possible keep them—and any thoughts of work—outside of the bedroom.

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Getting Ready for Bed: How to Fall Asleep Fast

If you have trouble turning off your brain at bedtime, doing a little journaling to get thoughts out of your head may be helpful. If you won’t find it stressful, make a to-do list for the next day so you won’t keep going over what you need to do over and over again.

When it’s time for sleep, block out as much noise and light as you can. Use a white noise machine if there are outside noises (or a bedmate’s snoring) to bother you, and think about getting rid of your clock or turning it around if it glows brightly.

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Keep the room you sleep in cool, since most people tend to fall asleep more quickly when they’re cool compared to when they’re hot.

Make your bed as comfortable as possible and try to enforce good sleep posture. Sleeping on your side or back with your neck straight is the best possible way to sleep. You may need to add a pillow between your legs to keep your hips in alignment while you sleep, too.

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If you’re still having trouble falling asleep, try a progressive relaxation technique. For example, begin with your feet and feel them relax. Slowly move up your body, relaxing each part as you come to it. Or simply take deep breaths and imagine a calming scene.

Still Having Problems Falling Asleep?

If these basic suggestions (or those found in our article on 19 ways to fall asleep fast) aren’t helping after a couple of weeks, you may need more help pinpointing what is keeping you from falling asleep fast. You may want to keep a diary for a few weeks detailing things like:

  • how much sleep you get
  • how much caffeine you drink
  • what you eat
  • how much you exercise
  • your energy level through the day
  • anything you try to help you go to sleep and how effective that was

Armed with this information you may be able to figure out what’s causing your problems with falling asleep, or you can take it to a sleep specialist to help you get to the root of the problem.

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Sarah White

Freelance Writer, Editor, Professional Crafter

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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