Picture this, you get in bed and close your eyes, the sheep come walking into the scene and you count 1 2 3 … 2,566 2,567 2,568 … Wait! Did you just count 983 sheep and you’re still not asleep??
Getting a good night’s rest is very important and sometimes it seems like counting sheep just doesn’t help you fall asleep fast enough. Sleep helps your body heal itself and function better overall. When you spend time tossing and turning while thinking about how you need to sleep, your body isn’t getting the rest it needs.
For some people, falling asleep is a piece of cake. It seems like as soon as you tell them goodnight, they’re already snoring and dreaming away. However, for other people, sleep doesn’t come as fast or as easy. Luckily there are some tips and tricks that will hopefully help you fall asleep faster and stay asleep during the night.
Lower the Room Temperature
The optimal temperature to sleep in is between 60-67 degrees Fahrenheit. This is because when
you sleep, your body temperature lowers on its own. Because of this, lowering the room temperature before you go to bed will help you be able to cool down faster and fall asleep faster. If the room temperature is too warm, your body will actually waste energy by trying to control your body temperature. This means that you won’t get as good of a rest.
Hide the Clock
If you wake up in the middle of the night and have a hard time falling back asleep, your clock might be to blame. When someone wakes up in the middle of the night they often look at their clock. This can cause you to become anxious, wishing that you had more time to sleep. This anxiety can actually prevent you from falling back asleep or keep you from getting a good rest.
Schedule Bedtime
Your body needs 7-8 hours of sleep every night. If you have to wake up early, you need to make sure that you get to bed a decent time to reach this recommended amount of sleep. Having a nightly bedtime routine will help your body get used to falling asleep and waking up at the times you need to. Taking 30 minutes to relax before bed will help prepare you physically and mentally for sleep.
Focus on Breathing
Breathing is a great way to get your mind and body into relaxation mode. A common breathing technique is called the 4-7-8. In this exercise, you will breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. There are many other breathing exercises that can help to calm and distract the mind, resulting in falling asleep faster and getting a more fulfilled rest.
Because there are so many different tips to falling asleep faster and getting better rest, you should experiment with a few and see what works the best for you. In addition to the tactics mentioned above you could also try:
- Sleeping with a fan on
- Avoid naps during the day
- Listen to relaxing music
- Write in a journal before bed
- Limit caffeine consumption
- And more!
Sleep is essential for everyone. It helps to keep us alert, healthy, and motivated. Try your best to get 7-8 hours of sleep each night and try some of these tips to see if they help you to feel more refreshed in the morning.
Sources:
healthline.com/nutrition/ways-to-fall-asleep#section19