Wellness  

Fall Asleep Faster With These Five Tips

By Odunmorayo Oke

27 July 2024   |   8:00 pm

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Getting a good night's sleep is essential for one's physical and mental health, but many people struggle with falling asleep and staying asleep. If you find yourself tossing and turning at night, try implementing these five tips to help you fall asleep faster and wake up feeling more rested. 1. Relax before bed If you…

Getting a good night’s sleep is essential for one’s physical and mental health, but many people struggle with falling asleep and staying asleep. If you find yourself tossing and turning at night, try implementing these five tips to help you fall asleep faster and wake up feeling more rested.

1. Relax before bed

If you want to sleep like a baby and wake up like a giant, it’s important to develop a relaxing bedtime routine. This signals to your body that it’s time to wind down. Some things you can incorporate into this nighttime routine are taking a shower, drinking caffeine-free herbal tea, and listening to calm music. Some people prefer to meditate or listen to rain sounds and ASMR before sleeping. Activities that help you relax will make it much easier for you to drift off to sleep.

2. Create a sleep-friendly environment

Your bedroom should be dark and quiet to promote better sleep. Adjust your room temperature to a comfortable level, close your curtains, and use an eye mask to block out light. Depending on the weather, use a duvet if you need to or turn up your air conditioner. Ensure you are comfortable and all outside noise is blocked.

3. Limit daytime napping

While a quick 10-20 minute power nap can be rejuvenating, longer or more frequent naps during the day can interfere with your ability to fall asleep at night. Try to keep naps under an hour to avoid disrupting your natural sleep cycle.

4. Time your nighttime exercise routine

Exercise is great for sleep, but it’s best to avoid intense workouts too close to bedtime. While the adrenaline spike from exercise is perfect in the morning, it could interfere with your ability to sleep at night. Instead, try to complete your exercise routine at least 3 hours before your target bedtime.

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5. Follow a 20-minute reset

If you find yourself still awake after 20 minutes in bed, get up and engage in a relaxing activity like reading a book or listening to soothing music. Some people find listening to raindrops and autonomous sensory meridian response (ASMR) sounds to help induce sleep. This “reset” can help prevent frustration and help you sleep better.

Implementing these simple strategies can go a long way in helping you fall asleep faster and wake up feeling more refreshed. Sweet dreams!