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Around 25 percent of Americans will develop insomnia this year. While most cases resolve on their own, insomnia is a difficult condition to deal with. It has many causes and a few true cures.
If you find yourself wondering how to fall asleep fast, try some of these tips.
Temperature Control Plays a Role
If you can’t sleep, take a quick look at your thermostat. Our core temperature changes when we sleep. If your room is too hot, your body may not get the temperature memo to start winding down and sleep.
Lowering the thermostat could help. Some people find a warm bath or shower also helps. Your body temperature will drop rapidly after you leave the water.
Others find putting socks on help. While we get colder overall, our hands and feet tend to be warmer when we sleep. Pulling on a pair of socks could keep your tootsies warm, giving your brain the signal to send you to dreamland.
Good Sleep Hygiene is How to Fall Asleep Fast
If you want to banish insomnia for good, the best thing you can do is practice good sleep hygiene.
This includes establishing a routine. Wake up at the same time every day, even on your days off, and go to bed at the same time. This will help you set your internal clock.
Another important part of sleep hygiene is taking the time to unwind before bed. Experts recommend taking between 30 and 60 minutes before bedtime to get ready to sleep.
You shouldn’t exercise before bed, although exercise can help you relax. You should also shut down your screens. Leave books and other distractions outside of the bedroom.
You can also try breathing exercises to help relax mind and body.
Go to Bed When You’re Ready
If you’re having trouble falling asleep at night, try to wait until you’re sleepy before turning in.
If you go to bed, but find yourself staring at the ceiling, it might be time to get up again. Leave the bedroom and find a relaxing activity to do.
This helps your brain associate your bedroom with sleep. When you enter it, you’ll be more likely to conjure sleepy thoughts.
You should also hide your clock since it can be a source of pressure. If you keep glancing at the clock, you may begin to feel frustrated about not falling asleep. Unfortunately, this can make it even harder to fall asleep.
Get Ready for Sleep During the Day Too
If you want to go to sleep faster at night, there are steps you can take during the day to make it easier.
You don’t need to wait until sunset to practice calming techniques. Instead, try to get some exercise or meditate. You can also try to limit your caffeine intake.
If you’re really feeling the effects of insomnia on daily life, you can take a nap. Be careful about napping too much, though, since it can make it more difficult to fall asleep at bedtime.
Sleep for Better Health
With these tips on how to fall asleep fast, you can banish insomnia. Better yet, good sleep is an important part of maintaining health. A good night’s sleep could help you feel like a brand new you.
If you’re looking for more great health advice, check out our blog for the latest tips.