Tips & Tricks

Simple tips to help you fall asleep quickly!

I myself luckily don’t have any issues with falling asleep, but I know some do. Even more so in these horrific times! So, for those who struggle with this famous phenomenon, here are some simple tips to help you!

  1. Lower the temperature

Your body temperature changes as you fall asleep. During the night it cools down and warms up when you get out of bed. The best temperature to sleep with is between 60–67°F (15.6–19.4°C). Taking a warm bath or shower could help to speed up the body’s temperature changes.

2. Use the 4-7-8 breathing method

The steps are:

  • Place the tip of your tongue behind your upper front teeth.
  • Exhale through your mouth and make a ‘whoosh’ sound.
  • Close your mouth and inhale through your nose, counting to 4.
  • Hold your breath and count to 7.
  • Open your mouth and exhale completely, making the ‘woosh’ sound again and count to 8.
  • Repeat these steps at least four times (so three to go!)

3. Get a sleep schedule

Your internal clock cues your body to feel alert during the day but sleepy at night. Waking up and going to bed at a certain time, each day, may help your internal clock to keep a regular schedule. And, it’s therefore important to get 7 to 9 hours of sleep. Also, give yourself 30-45 minutes to wind down during the evening before heading to bed. It helps you to relax and let your body prepare itself to go to sleep.

4. Yoga, meditation and mindfulness

When people are stressed, they tend to have difficulty falling asleep. Yoga encourages the practice of breathing patterns and body movements that release the stress and tension accumulated in your body. Meditation may enhance melatonin levels and assist the brain in achieving a specific state for sleep to happen easily. Mindfulness may help you maintain focus on the present and worry less while trying to fall asleep.

Person Lying on Bed Covering White Blanket

5. Don’t look at your clock

When you wake up in the middle of the night, you should avoid checking the time. If you’ve got an alarm set, just let it do its thing and fall back asleep. Why I say this? Because clock-watching is common among people with insomnia. If you look at the clock on a regular basis, your body may develop a routine. Which makes you wake in the middle of the night, every night.

6. Don’t nap during the day

If you take a nap longer than 2 hours and at a late time, it may lead to a poor nighttime sleep quality and sleep deprivation.

7. Relaxing music

Music can improve the quality of sleep. It’s also often used to improve chronic sleep disorders, such as insomnia. Listening to Buddhist music, used for meditation, will occur in a more restful and deeper sleep. If relaxing music isn’t available, blocking all noise around you should also work.

8. Exercise during the day

Physical activity is often considered beneficial to healthy sleep. Exercising can increase the duration and quality of sleep. Though, you should be careful and maintain a moderate-intensity exercise routine. Don’t overdo it. Excessive training is linked to poor sleep.

Woman Sleeping

9. Get comfortable

A comfortable mattress and bedding will have a remarkable effect on the depth and quality of sleep. A medium-firm mattress is said to have a positively affect on your sleep quality. the quality of your pillow is also crucial. The use of a weighted blanket could reduce body stress and help improve your sleep too. The fabric of your clothing may also affect your sleep quality. Make sure the fabric will help you to keep a pleasant temperature throughout the night.

10. Turn off all electronics

Using any electronic device late at night is terrible for sleep. Why? Because electronic devices emit blue light. And, while using, it also keeps your mind in an active and engaged state. And if you’re using a device before you go to bed, at least block the blue light.

11. Adjust sleep position

Good quality sleep may depend on your body position during the night. Traditionally, people believed that back sleepers had a better quality of sleep. Though, it’s not the best way to sleep in. It could lead to blocked airways, sleep apnea and snoring.

12. Read something

Reading is a good activity to help you wind down before bed. Though, use a traditional paper book. Not an e-book. Remember the blue light? That counts for the e-book too.

Person Lying on Sofa

Here’s to a good night of sleep!

Love, Deem ❤

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Image source: Pexels


16 thoughts on “Simple tips to help you fall asleep quickly!

  1. As someone from a family of hard to fall in sleep people (my father, sister and myself), I found that two things help: reading books (real ones) and not going to bed before 22:30.

    Liked by 2 people

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