5 Insanely Simple Tips to Help You Fall Asleep Faster Tonight

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5 Insanely Simple Tips to Help You Fall Asleep Faster Tonight

Many of us don't get enough sleep. It's a challenge for a lot of us to fall asleep and stay asleep. We toss and turn, spend time staring at the ceiling while thinking of our to-do list or just going through random media sites on the internet before finally falling asleep around 2 or 3 am. Sleep is one of those things that are overlooked in the grand scheme of everyday plans, goals, and projects.

Everyone wants to know how to fall asleep faster, and there are plenty of articles out there on what people should do. But we're here at this blog to talk about some of the things that people shouldn't do in order to help themselves better fall and stay asleep.

What is quality sleep, and why does it matter?

Quality sleep is an elusive state. You know the feeling: you don't toss and turn, you fall into a deep sleep quickly, and you wake up feeling refreshed. Getting quality sleep on most nights is important for your mind, body, and overall well-being. Those who regularly get restful sleep are more likely to feel alert throughout the day, have a better body weight, feel happier, and perform at higher levels in their work or school activities. What's more? Quality sleep also boosts your immune system.

So how can you fall asleep faster and stay asleep longer? Here are some tips that might help:

How to fall asleep faster.

  • Take a hot bath or shower.
  • Try meditation.
  • Establish a bedtime ritual.
  • Try a natural sleep aid.
  • Avoid caffeine at night.

What can you do if you wake up during the night?

If you wake up during the night, try to avoid bright light and screens. If you have trouble falling back asleep immediately, get out of bed and do something quiet until you feel sleepy again.

Don't drink alcohol or caffeine right before bed.

Try to keep a consistent sleep schedule with a regular bedtime and wake time each day.

Napping can help us catch up on missed sleep, but not if it disrupts our nighttime sleeping schedule. For better sleep at night, consider limiting naps to 10-20 minutes in the early afternoon (2 p.m.–3 p.m.).

Staying asleep: what if you wake up throughout the night?

Staying asleep can be more difficult than falling asleep. There are many causes of waking up throughout the night. Some are external, like the cat wanting food at 3am, or your partner snoring so loudly it keeps you awake. But many people wake up because of their own internal circumstances:

  • Too much caffeine intake in the day
  • Not enough exercise
  • Drinking too much alcohol or smoking cigarettes at night

If you wake up in the middle of the night, try to stay in bed and relax. Don't turn on any lights or look at screens. If you're having trouble falling back asleep, try reading a book (not on a screen) or listening to music with headphones.

How can CBD help improve sleep?

So, how can CBD help improve sleep? The benefits of CBD are numerous, but sleep stands out as one of the most popular reasons people use it. That’s because a growing body of research has revealed that cannabinoids have a calming effect on the nervous system and can help the body achieve homeostasis.

Here are some of the ways CBD may be able to help you get more restful sleep:

  • Help you fall asleep faster
  • Help you stay asleep for longer
  • Help improve your sleep quality

It’s important to note that even though CBD does have many sleep-related benefits, it is not a sleeping pill. Regular use will not make your body dependent on it. One benefit is that with continued use over time, your body can build up an immunity and rely less and less on outside sources for better sleep at night.

Tip 1: Establish a bed-time routine

You’ve probably heard it before: Establishing a bed-time routine is key to getting a good night’s sleep. But what does that mean for you? And how do you go about setting one up?

There’s no one-size-fits-all answer to those questions, but there are some basics that can help make falling asleep easier. For starters, try winding down an hour or two before bed with some calming activities like reading or taking a bath. Avoid screens and bright lights in the hours leading up to sleep, and keep your bedroom cool and dark. If you have trouble winding down, try using relaxation techniques like deep breathing or visualization exercises.

Once you’ve got your routine in place, try to stick to it as closely as possible.

Tip 2: Avoid caffeine and alcohol before bed

It's no surprise that caffeine and alcohol are stimulants. But what might be surprising is that they can keep you up at night.

Caffeine is a drug that's in many of the things we drink and eat every day. It's a stimulant, which means it keeps us awake and alert. Alcohol is also a stimulant, but it works in a different way. It slows down parts of the brain that control judgment and decision-making. When you drink alcohol before bed, you might not get as good of a night's sleep as you would if you didn't drink anything.

You don't have to give up caffeine or alcohol completely to get better sleep, but try to avoid drinking or eating them close to bedtime.

Tip 3: Keep a cool, comfortable environment in your bedroom

It can be tough to get a good night's sleep, especially when it's hot and muggy outside. Here are some tips to keep your bedroom cool and comfortable:

  1. Use a fan.

Fans help circulate air and create a breeze, which can make you feel more comfortable.

  1. Open the windows.

If it's not too hot outside, open the windows to let in some fresh air.

  1. Close the curtains.

Curtains can help keep the room cool by blocking out the sun's heat.

  1. Install an air conditioner.

If you live in a hot climate or your bedroom tends to get too warm at night, an air conditioner can help you stay cool and comfortable while you sleep.

  1. Use a cooling pillow or pad.

Having a cool room has scientifically been proven to help you sleep better . Studies have shown that sleeping in a cool room can help improve your sleep by as much as 40%.

Keep the temperature of your bedroom at between 65 and 75 degrees (18 to 23 degrees Celsius) and keep the humidity of your home at 50% or less.

Tip 4. Reserve the bed for sleep only.

If you're looking to catch some Zs, it's best to reserve your bed for sleep and sleep only. According to the National Sleep Foundation, people who routinely do things other than sleep in their beds (watch TV, work on the computer) take longer to fall asleep and report poorer sleep quality than those who keep their beds reserved for slumber.

Tip 5: Stretch or do relaxation exercises before bed

Do you have difficulty falling asleep at night? You're not alone. According to the National Sleep Foundation, about one-third of American adults experience occasional insomnia, and 10 percent have chronic insomnia.

Many people find that stretching or doing relaxation exercises before bed can help them fall asleep faster. Here are a few tips:

  1. Stretch your muscles gently. This can help release any tension you may be feeling and relax your body.
  2. Take some deep breaths and focus on releasing any stress or anxiety you may be feeling.
  3. Listen to calming music or read something relaxing before bedtime.

Having quality sleep is important for both your mind and your body, and there are a few simple things you can do to ensure you have better sleep.

Better sleep can help you lose weight.

Better sleep will make you happier.

Better sleep will make you more productive.

Better sleep will help you live longer.

Better sleep will help your skin look younger.

Better sleep will make you smarter.

Better sleep will give you more energy (and we all could use a little more energy).

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