Having trouble falling asleep? Sadly, you are not alone. Insomnia is most common in adults over the age of 60 but sometimes there are other reasons you may have trouble falling asleep. Like medications, stress, or depression to name a few. So with all these things you are up against what are some easy ways to fall asleep fast and have you sleeping like a baby.
Make sure your room is comfortable
Your room is your sanctuary, a place to retreat and get some peace and quiet, but it isn’t always quiet. Before you go to bed do your best to get rid of any distractions and anything that can make noises and keep you up. That ticking clock, get rid of it. That vibrating phone put it up. Of course some noises you may not be able to avoid if you live where I live, dogs howling all night, give me a break.
Make sure your room is clean, a cluttered room is a distraction and can keep you up at night. You may lie there staring at that dirty closet all night.
Make sure the temperature in your room is right
You ever try to sleep in a hot room, it doesn’t work, does it? The temperature of your room is very important and can help you not only fall asleep but stay sleep. Sleep.org suggest your room should be between 60 to 67 degrees Fahrenheit for optimal sleep. When you fall asleep your body temperature drops and keeping your room at the right temperature will keep asleep.
Limit your caffeine
Caffeine is a stimulate that promotes alertness and it can take 3 to 5 hours for it to be eliminated from your body. So drinking caffeine can make it hard for you to fall asleep and reach deep sleep. One study showed drinking caffeine 6 hours before bed could reduce the total time you sleep by 1 hour.
Caffeine should be used in moderation and you should try to avoid it in the late afternoon and evenings.
Don’t nap during the day
If you are tired or even have been deprived of sleep, you may try to catch an hour or so of sleep sometime in the day before bed but if you experience insomnia napping may actually add to the problem. If you feel the need to nap keep it short, between 10 to 30 minutes. Otherwise, you can wake up groggy if you sleep too long or you will have trouble falling asleep later.
Studies have shown that people with chronic insomnia could have improved sleep with exercise. Exercise raises your body temperature and after working out the drop in temperature can induce sleepiness. It is like work, you work all day and come home and all you want to do is melt in your bed because you are so tired.
Keep the same sleep schedule
I can not tell you how many times my doctor has gotten on me for this one. Changes to your sleep schedule affect your brain. So making the best effort you can to go to bed at the same time and wake up at the same time every day will make it easier to fall asleep. That means no sleeping in on the weekend, darn! Of course, things will come up to interfere with your schedule but you’ll be fine as long as you get right back on schedule when you can.
Drinking enough water before bed can be a great way to promote sleep. One cold glass of water before bed will replenish your body so your body won’t have to do the work while you sleep and you can relax.
Of course, you don’t want to drink too much water before bed if you will have to get up in the night. If you can’t drink water before bed, make sure you drink plenty of water all day.
Try to force yourself to stay awake
This technique is one of my favorite. I use to have trouble falling asleep because of my overactive mind even though I was really tired. I found by laying in bed and trying to hold my eyes open I would actually fall asleep, Lol! I guess there is such a thing as reverse psychology.
A study performed at the University of Glasglow showed those with insomnia that were told to lay in bed and try to stay awake fell asleep faster than those who weren’t told to do so.
Take a warm shower before bed
You ever notice how relaxed you feel after a warm shower or tub? Taking a warm shower adjust your body temperature in the same way exercise does to make you nice and groggy. Then coming out of the bathroom into your cooler room makes your body change again letting your body know it is time to fall asleep.
Greatist suggests that you keep your showers between 5 to 15 minutes and under 104 degrees Fahrenheit to avoid causing you to become energized from too high of a body temperature.
Wear your socks to bed
Cold feet can prevent you from falling or staying asleep. You ever woke up in the middle of the night and the only thing cold was your feet or your hands?
According to the National Sleep Foundation warming your feet before you go to bed will dilate your blood vessels making it easier to fall asleep.
So what better way to warm your feet before bed, by wearing socks?
Use lavender essential oil to scent your room
Lavendar is a great way to relax your nerves, lower your blood pressure, and put your body in a relaxed state. Not only will the aroma make your room smell great but you will be able to sleep the night away. You can use lavender essential oil in many different ways from putting a couple diluted drops on your pillowcase to using a diffuser.
Listen to music
Listening to slow tempo music such as classical music can be a great way to put you to sleep. A study done on ninety-four students between ages 19-28 who listened to classical music for 45 minutes had improved sleep quality. There was also a decrease in symptoms of depression.
Since sleep is essential to everyone and important to help our bodies rejuvenate and heal, we must make sure we do everything to ensure we get a good nights rest.
You can try all of these different easy ways to fall asleep fast or try one of them. Whatever works best for you!
Since I suffer from insomnia I make sure I do not nap long and I am sticking to a sleep schedule. Meditation before bed is another great way to relax before you hit the pillow. You should aim to relax when you go to bed and leave all the worries at the door. Lol! Easier said than done.
So what about your sleep tactics, is any of them on this list, or is there something else that works for you?