It’s lovely to have a good night’s sleep. Your mind and body feel so rested upon waking up. But if you have trouble falling asleep quickly, it can harm your body, mind, and spirit. So here are some tips on how to fall asleep quickly and easily.
Avoid taking a nap
Studies have shown that naps during the day can make you have more trouble sleeping at night. That’s because it disrupts your circadian rhythm of sleeping and waking. So while it’s tempting to take a nap, try to avoid it.
Reading
A good tip to fall asleep is to read a book. Reading books helps eliminate those thoughts that may be interfering with your sleep pattern.
Counting sheeps
This may seem like a silly idea, but the concept of counting can induce boredom, which could help you sleep. And sheep are quite simple animals that one can count without provoking an emotional response.
just counting
Counting backwards from 100 to 1 or even forwards from 1 to 4 over and over again can be boring. It helps eliminate the problems of the day that may be occupying your mind.
exercise during the day
Even if you sleep like crazy at night, it’s still good to exercise every day for at least a few minutes. There are several exercise regimens you can choose from, found online. Pick one that works best for your schedule and try to stick to it.
Listen to Relaxing Music
By calming, I mean something like classical pieces of your choice. There are also online music options that you can download to your phone that are good for falling asleep. But try to avoid hard rock or anything like that, or music that sounds too familiar to you and makes you start singing along to your humming.
Lower the temperature in your room
Sometimes it is not easy to fall asleep quickly if you are too hot. That could be because your room is too hot or you are using an electric blanket. Therefore, it may help to turn the thermostat down to a cooler temperature, below 70°F.
eliminate noise
Sometimes this is hard to do, especially if you have noisy neighbors, a snoring sleeping partner, or a barking dog. However, there are earplugs that one can buy at the drugstore and they work well. Get the kind that expands in your ear because they help drown out noise.
Other ideas
You can also take melatonin, which is a pill that can help you sleep. You can take it during the day as a supplement if you wish. But keep in mind that melatonin sometimes causes nightmares.
There are other sleep aids that one can take. But if you’re taking other prescription drugs, it’s a good idea to check with your doctor before trying any.
And finally, there is meditation. Similar to counting that I mentioned above, you can try counting your breaths. But if you do this, it’s probably best to only count to four and try to breathe deeply and evenly as you do so.
Hopefully, the above methods will help you fall asleep quickly. In any case, best wishes for a good night’s sleep.