We all know the distress that a lack of sleep can cause. Even if we go to bed on time we sometimes struggle to fall asleep, which robs us of precious sleep time and makes us wake up tired the next day. To prevent that scenario, I have put together a list of things you can do to fall asleep…fast!
Tossing and turning in bed because you cannot fall asleep is a scenario we have all been through. If you are nervous about an upcoming event, lost in thought about the day or just simply don’t feel tired, there are ways to promote sleep and relaxation so you can fall asleep faster even if it seems impossible at first. We all go through phases were our sleep lacks quality or we have trouble relaxing and thus falling asleep. While irritating, it’s completely normal. Today we are looking at natural ways to ease yourself into sleep for a relaxed and deep sleep.
Taking a warm bath or shower 90 minutes before going to bed can help you fall asleep faster. How so? The hot water causes your body to heat up. But as soon as you step out of the bathtub your body starts to cool down more rapidly. This change in temperature is a signal for your body that it’s time to go to sleep. Your body temperature typically drops a bit before going to sleep and also while you sleep. Taking a bath is a way to mimic that natural cycle. For an ultra relaxing bath, add in some bath salts or tub tea.
Lavender is like a super drug when it comes to relaxation and sleep. Just inhaling the scent of a lavender plant immediately makes you feel more relaxed and at ease. I personally love to go out in the morning and smell the fresh lavender plants and inhale the scent for a few minutes. It’s such a calming way to start the day. It’s also a great way to end the day too. Rubbing a bit of lavender oil mixed with a carrier oil such as coconut oil or almond oil in your hands and inhaling the scent is a great way to help your body fall asleep. You can also diy a pillow spray with lavender and spray it on your linens before getting into bed. I always keep a bottle of my homemade lavender linen spray in my nightstand.
This method, also call relaxing breath was popularized by Dr. Weil. It is a breathing method that increases the oxygen in your body and slows down your heart rate. To practice this breathing exercise, place the tip of your tongue behind the tissue of your upper front teeth. Exhale completely through your mouth making a whoosh sound. Close your mouth and inhale to the count of 4. Hold your breath for 7 seconds. Then exhale completely through your mouth making a woosh sound to the count of 8. Repeat this cycle four times. You can also use this method in times of stress or anxiety.
As tempting as they are, ditch the electronics. Keep your hands off of your phone, tablet, pc,.. for a good nights sleep. How so? The blue light in electronics has a stimulating effect on our bodies. It suppresses the production of melatonin which we need to fall asleep. Instead of checking your phone, read a good book.
Meditation is not only a great way to relax and improve cognitive function, it’s also a great sleep aid. Mediation can be something as simple as lying comfortably in bed and just focusing on your breathing. Completely focus on your breath and how your body is reacting when you breath in and out, listen to your heartbeat and relax your muscles. If thoughts come, let them pass by without dwelling on them. If you find this too difficult and have trouble letting go of your thoughts, try guided mediation. There are hundreds of guided meditation videos on youtube and listening to one can help you fall asleep in no time.
I hope you find these tips helpful and they’ll enable you to get a good night’s rest. If you tried any of these tips, let me know in the comment section down below!
*If you find that you generally cannot fall asleep, wake up often during the night, sleepwalk or always feel tired, you may want to consult a doctor.