Getting enough sleep is vital to your health and well-being, but it can be hard to fall asleep after a busy day. Nowadays, humans are inundated with visual and auditory sensory input which can make falling asleep difficult. The next time you’re having trouble falling asleep, try these three simple tricks to get dreaming in no time.
Use relaxation techniques
One of the first things to try if you’re having trouble falling asleep is to use relaxation techniques. A popular method that was reportedly invented by the military is a gradual relaxation technique that isolates and relaxes different parts of your body, one at a time. In this procedure, you should start by releasing all of the tension in your face, including any tension you’re holding in your jaw and tongue. Next, drop your shoulders and concentrate on your breathing. Relax your chest and legs, slowly concentrating on releasing tension as you move farther away from your head. Visualize yourself resting in a hammock or still canoe, before drifting off to sleep.
Guided meditations and visualizations are another way many people relax themselves before falling asleep. You may also want to try drinking a relaxing cup of hot tea about an hour before your bedtime, or even taking supplements like melatonin which help promote sleep. Different relaxation approaches will work for differently for you, so try a few different strategies before writing them off altogether.
Use a noise machine
While many people associate noise machines with helping babies fall and stay asleep, adults can find similar satisfaction when using noise machines, too. A white noise machine helps many adults get into a restful headspace, by removing auditory distractions. This creates a more peaceful environment in which to sleep. Especially if you live in a loud city, a white noise machine can be an incredible asset in your quest to fall asleep faster. Do your research and read reviews of the many available white noise machines to try. They can help you determine whether the white noise machine is appropriate for how you’re intending to use it, and break down noise machines based on factors like price, size, and durability.
If it first you don’t succeed, take a break then try again
If neither of these methods work and you can feel that fifteen or twenty minutes have passed, it’s a good idea to take a break. While this may seem counterproductive, it may in fact become harder to fall asleep the more you stay aware of your struggles to become sleepy. Taking a break by resting on the couch in your living room or reading a book for ten minutes can help your brain reset itself while continuing to keep you in a more restful state of mind. Make sure that when you take your break, you don’t turn on the TV or any bright lights, as these will only stimulate you more. After you’ve spent about fifteen minutes on your quiet activity, head back to bed and try one of the above methods again.
Especially with how fast-paced the world is moving, it can be difficult to find the appropriate amount of sleep. Plus, even if you’re in bed at a reasonable hour, there’s no guarantee that you’ll fall asleep the second your head hits your pillow.
Noise machines and relaxation techniques are two of the best ways to fall asleep quickly, if you usually have trouble falling asleep at night. Once you’ve mastered a sleep routine, you’ll find yourself more energized, positive, and ready for the day ahead of you.