As we all know, the modern lifestyle is very demanding. The modern lifestyle is very demanding and may even come at an expense of a quality night of sleep. With the demands of work, family and life, and the all-out distractions on our phones, a lot of us lie awake at night and think of how to fall asleep faster.
I have definitely experienced more than enough sleepless nights, and this is what made me start researching and trying different methods of making my sleep better.
This blog presents the insights that I acquired mixing the opinions of experts, scientific studies on medicine, and reliable health sources.
My writing style is conversation-like to make it more relatable but the tips are based on science and evidence, so you can rely on it. If you are just experiencing regular sleepless nights or you are already affected by insomnia, these ten tips will help you to sleep better and more soundly.
How to go to sleep faster
1. Maintain a Routine Sleep Pattern
Having a working time sleep pattern is one of the easiest and effective methods of making your body get used to falling asleep fast. By sleeping and rising daily at about the same time your body will arrange a natural sleeping rhythm, and it will be much easier that you will fall asleep quickly and wake up fresh.
The brain and body begin to comprehend the messages that suggest it is time to go to sleep or time to wake. Getting to go to bed at the same time as you rise up is important. In case you need to change your schedule, do so slowly in order to give your body time to adjust.
Don’t be tempted to sleep in on weekends, although it is natural to make it up here and there, maintaining the same schedule is very important in order to ensure your regular rest. Also, make naps as brief as possible and nap during earlier parts of the day to avoid hampering your nocturnal sleep.
When you are used to waking up at 6 a.m., you should be in bed at about 10 p.m. every night. Do not succumb to the temptation to sleep in during weekends; it is not bad to catch up on your sleep once in a while, but you must be consistent.
Related: 9 Calming Morning Routine Ideas to Start Your Day Right
2. Establish a Soothing Bedtime Ritual
The period immediately preceding you’re going to sleep is as significant as the sleep itself. The consistent, relaxing bedtime ritual will convey to the brain that it is time to relax and get ready to sleep. Your evening routine activities need to be products of relaxation that you make.
This may involve simple stretching, reading a relaxing book, or relaxation exercises like deep breathing. Do not do anything stimulating that will make you find it difficult to relax, e.g., donning in front of the TV, or perusing your phone.
When you feel yourself tossing and turning in bed, more than 20 minutes, then, it would be good to arise and go somewhere to do something calming in half-dim light. You can relax with activities such as light stretching or reading a light book till you feel the urge to sleep.
I personally have a bedtime ritual, which involves turning off most lights in the place, drinking a cup of herbal tea, and reading a novel within 20 minutes.
I find myself waking up and doing some gentle yoga when I just feel restless and are in need of a yoga mat until you feel ready to sleep. This relaxing practice assists me to shift into a restful slumber, devoid of the effort to shove my way into sleep.
Related: 20 Bedtime Routines for Couples To Get More Intimate
3. Avoid Long or Late Naps
Daytime naps can be an excellent means of recharging your battery, yet longer naps and late naps often interfere with your night sleep ability. According to sleep specialists, naps should be short, above 20 minutes, and planned earlier into the day so that it does not interfere with your night sleep.
Sleeping excessively late in the day or close to bedtime may cause trouble sleeping later. When you feel especially fatigued and want to take a nap, set a time so that you know it is not going to be long, and do not sleep after 3 p.m. because this may make you unable to fall asleep at night.
I occasionally have a brief (15-20 minute) nap at lunchtime, but this is just after a stressful day. This short sleep makes me energized without disturbing my evening sleep. Longer or after hours during the day, make me feel groggy and find it more difficult to fall asleep at night.
Related: 42 Energizing Morning Routines for Kids to Start Their Day Right
4. Use Daylight and Move
Your internal body clock, or circadian rhythm, is greatly affected by physical activity and light. Being in the light during the day, particularly sunlight, is quite important in controlling your rhythm of waking so when you go to bed it is not so difficult to sleep.
Regular exercise may also aid in improving sleep through improving health and stress reduction. It should be mentioned though, that extreme exercise too near to bedtime can backfire on select individuals. Proper timing of your workouts is important because it cannot disrupt your sleep pattern.
To have exposure to natural light, I prefer taking a brisk walk outdoors every morning to get my body moving.
It connects me with the message in the morning and is a good start to the day. Later in the afternoon, I add exercise or yoga to my daily schedule, but I never engage in anything serious to raise my heart rate within two hours of going to bed because I have learned that doing so disrupts my sleep.
Related: 10 Best Study Routines For Students To Excel Academically
5. Make a Sleep Haven
One way of enhancing your sleep is by making your bedroom a comfortable and calm place. It is necessary that you feel serene and comfortable in your bedroom, and thus, you need to make sure that your sleep settings are favorable to rest.
Purchase a good mattress and a pillow that does not strain your body. The room temperature should be moderate, preferably 65°F (18°C), because scientific research demonstrates that low temperature enhances sleep.
Put thick curtains or an eye mask to eliminate light and noise, such as putting on earplugs or a white noise machine, in case you have this problem. Another way you can improve your sleeping conditions is by adding soothing fragrances such as lavender, which can help you achieve the right atmosphere to relax.
I bought an accommodative mattress and pillow that makes me sleep comfortably and installed blackout curtains so that light does not come in.
I also program my thermostat at a lower temperature of approximately 65°F to cool the bedroom and I use the white noise device to silence street noise. I drop a few drops of lavender essential oil in a diffuser to add a finishing touch that helps me relax and prepare to have a good sleep.
Related: 14 Productive Night Routines Ideas For Better Sleep
6. Observe What You Eat at Night
The food and liquids you consume can greatly influence your capacity to go to sleep. Some products, such as nicotine, caffeine, and alcohol, may disrupt sleep, and one should not forget about what is consumed in the evening before bedtime.
It is better not to drink caffeine and nicotine in the afternoon and evening because it is a stimulant that prevents sleep. Alcohol may induce sleep after the first few sips, but its suppressing effects subside, and this may result in you waking in the middle of the night.
Also, make it a point to ensure that you complete dinner at least three hours before bedtime so that your body has a chance to digest, and should you feel hungry later, a light and healthy snack will do.
I ensure to clear dinner at 7 p.m. and avoid consuming heavy or spicy foods in the evening as these disturb my stomach and disrupt sleep. I will make a transition to decaf coffee or herbal tea after lunch and, finally, ensure that I limit my alcohol consumption to unique events.
Related: How to Create a Daily Routine And Stick To It
7. Shut Down Monitors and Create Low Light
Phones, the blue light used by tablets and computers, may inhibit your sleep pattern, as blue light suppresses the production of melatonin, the hormone which helps your body regulate the sleep-wake cycle. Avoiding screens at least 30-60 minutes before bed will help you to sleep better. Making your environment darker will also encourage the increase of melatonin levels and prompt the body to start relaxing. Spend this period doing things that relax you, like reading, meditating, or visiting your loved ones.
I also ensure that one hour before going to bed, I set off both my phone and my phone notifications and put away my phone in a separate room. Then I turn the lights off and read or meditate or just talk with my family. This helps me forget the technology and prepare my mind to be recharged.
8. Relaxation Techniques Practice
Stress reduction methods such as progressive muscle relaxation (PMR) and 4-7-8 breathing can consequently be used to prepare your body to sleep. These behaviors calm an overactive mind and encourage physical relaxation.
When I feel my mind racing, I use progressive muscle relaxation, starting with my toes through to my forehead in a deep breath. On nights when I cannot fall asleep in two minutes, I employ the 4-7-8 breathing pattern that helps me tame the thoughts in my head and slow down my heart.
9. Experiment on the Military Method
Military Method refers to relaxation received as a combination of deep breathing, visualization, body scanning, and progressive muscle relaxation. To test it, it is important to concentrate on relaxing different muscle groups, breathing slowly, and imagining a calm scene until falling asleep.
I employ the military method when I feel restless. I loosen my face, shoulders, and limbs, breathing deep and picturing the feeling of being in a calm lake to get me out of the tension.
10. Write it Down, Let it Go with a To-Do List or Journal
Thoughts of the incomplete activities will even make you stay awake. It has been found that writing a to-do list at night may aid in offloading thoughts and decrease sleep latency. Maintain a sleep diary to monitor patterns that can disturb you during sleep.
Before going to bed, I take five minutes and make a to-do list of the next day. It clears my mind and does not allow me to run through what I need to do at night.
Final Thoughts
It does not always have to be difficult to fall asleep and experience quality sleep. These simple and yet effective techniques will allow you to build a routine and environment that will not disrupt the natural cycle of sleep.
This is all about consistency, whether it be following a regular sleep pattern, or getting your body ready by having a relaxing pre-sleep routine. Keep in mind that it is an incremental process to improve your sleep hygiene and it might take time to learn what practices suit you best.
Remember, everyone is unique. What benefits one person may not benefit another. It can take some trial and error to find your sleep strategies. However, in case you have persistent sleep difficulties or insomnia, it could be a sign to visit a healthcare provider to ensure that there is no medical condition.
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