After an exhausting day, there is nothing we look forward to more than sleep. So why is it that when we finally go to bed, it takes forever to fall asleep? Those of us who have trouble falling asleep know how frustrating it can be. Thankfully, here are some effective tricks to help you fall asleep faster and finally get some rest.
Set your bedroom to an ideal temperature for sleeping. If you've ever tried to fall asleep in a hot room with no air circulation, you would know that it's less than ideal. Make sure your room has enough air circulation and that the temperature is cool but not too cold. Your bedroom should also be dark and quiet. If your bedroom has a window that faces a brightly lit street, you may want to get some black-out curtains or blinds.
Put away your screens before bed. The blue light emitted from electronic screens is known to affect sleep negatively. It prevents the body's sleep hormone, melatonin, from being released and tricks your brain into thinking that it's daytime. To fall asleep quickly and have a better quality of sleep overall, put your screens away at least an hour before bed. Read a book, write in your journal, or meditate instead.
Create a nighttime routine. This routine not only signals to your brain that it's time for bed, but it also helps you relax. Your routine might include doing your skincare routine, taking a shower, or making a cup of herbal tea. Journaling is also a great practice before bed as it promotes mindfulness and encourages you to go to sleep on a positive note. Whatever you do, make sure you stay consistent with both your routine and your bedtime. This will support your body's natural sleep-wake cycle and make it easier for you to fall asleep.
One of the biggest culprits of restless sleep is stress. If you want to fall asleep with ease, the most important thing to do is minimize your stress levels throughout the day, or at least before bed. Many people find aromatherapy helpful for this. There are so many essential oils that decrease stress and help you sleep better. Consider getting a diffuser and putting in some lavender drops before bed to fall asleep easier.
Do some breathwork before bed. The 4-7-8 technique is a well-known breathing exercise that helps you calm down and fall asleep. Breathe in for four seconds, hold your breath for seven seconds, then exhale for eight seconds. The point is to focus your attention on breathing and counting while letting go of all the other thoughts and worries taking up space in your mind. Whatever breathing method you try, make sure you're focused and allow yourself to release all the tension you might be holding.
Consider taking a calming supplement. Ashwagandha and Rhodiola are both reported as being excellent adaptogens that are available as supplements and will help you relax. An adaptogen helps your body adapt better to stress and maintain an equilibrium within the nervous system. You might also consider taking melatonin supplements, but be careful not to take this too often, or your body might start relying on them.
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