Do you have a hard time falling asleep at night? If so, you’re certainly not alone. Countless
individuals are right there counting sheep with you. When counting doesn’t help, consider the
following tips to help you go to sleep faster.
* Get out of bed and do something relaxing. Immerse yourself in an activity that engages your body
and your mind in a restful way, like crochet or jigsaw puzzles. Avoid doing anything that involves
staring at a screen, because the bright light typically makes it harder to wind down.
* Ignore the clock. It’s much harder to drift off when you spend every few minutes glancing
at a clock to see how much time you have left to sleep. If you need to set an alarm, use your
cell phone so the screen doesn’t stay on and display the time throughout the night.
* Try taking a warm shower. Showering right before bed helps your body relax, which
helps you go to sleep faster. Taking a shower at the same time every night also helps your
body to establish a nightly routine. This is beneficial in helping you fall asleep at the
same time every night. The same could be said for a warm bath, if you prefer. Throw in some Epsom salts or magnesium flakes and enjoy.
* Give aromatherapy a try. Use candles or essential oils to fill the air with the aroma of
lavender or Valerian root. Both of these scents are known to help people fall asleep easier. You could even use an aromatherapy spray on your bedding or rub a few drops of lavender essential oil on your neck, behind your ears.
* Limit your exposure to light. Being exposed to light suppresses your body’s ability to
produce melatonin, a neurotransmitter which helps you fall asleep. Blue light such as the
light produced by fluorescent bulbs and LEDs has the greatest impact on your melatonin
production. Try to get as much done as you can by natural light or even candlelight in the hours before
bedtime and limit your exposure to screens and cell phones as much as possible.
* Listen to classical music. Studies show that slow, gentle music helps you relax and drift
off. If you have difficulty falling asleep when music is playing, try using a white noise
These are just a few tips to help you go to sleep faster. Since everyone is different, you may have
to try two or three before you find one that really works. If your children have a hard time falling asleep, these could help them as well.
What helps you to fall asleep faster?