If it takes you long minutes, or even hours to fall asleep, or you wake up at night and have a hard time falling back to sleep, there are probably several factors rocking the foundations on which your sleep is based. Sleep hygiene, as part of sleep training, refers to the “do’s” and “don’ts” of sleep. If you’re asking yourself how to fall asleep fast, or faster than you’re used to, check out some habits to adopt in order to strengthen the foundation of your sleep.
Don't push it
Who doesn’t know the everlasting dilemma where you’re lying in bed, trying to decide whether to get up and give up trying to fall asleep, or close your eyes and hope for a miracle to happen? If you’ve done everything in your power to fall asleep but still find yourself tossing and turning after 20 minutes – it’s time to stop trying and get out of the bedroom. Try reading your favorite book, taking notes or listening to relaxing music. Choose a soothing and monotonous activity to change the atmosphere until you feel sleepy again. This will make you feel calmer and distract you from dealing with worries about sleep.
Take the clock out of the bedroom
The ticking clock, the glowing digits in the dark and the sense of passing time can also cause even those who do not suffer from a sleep disorder to wake up completely. The solution is quite simple - just get it out of the room! If you think about it, no one really needs to track time while in bed.
Exercise on a regular basis
It is obvious that exercising on a regular basis is an integrative part of achieving a healthy lifestyle, but it’s also a great way to promote quality sleep. It increases our body temperature, and the post exercise drop in temperature leads to a feeling of sleepiness and sets the ground for a good night’s sleep. It is recommended to exercise a few hours before bedtime in order to allow the body to cool off first.
Limit your intake of caffeine and alcohol
If you’re used to drinking coffee (or consuming any other foods or drinks containing caffeine), you probably don’t feel its immediate effect because caffeine is not a stimulant, but a product of its decomposition. That’s why coffee begins to affect sleep only about an hour later. Make sure to have your last cup at least 4-6 hours before bedtime.
Many people are asking themselves how to sleep better. Alcohol is also known as a stimulant, and some even use it to treat insomnia. Although we can all probably relate to its sleepy effect, after alcohol has broken down in the body, its decomposition products have a stimulating effect. As a result, people who use it to fall asleep find themselves awake in the middle of the night, unable to get back to sleep, despite probably falling asleep fast when going to bed.
Keep a regular sleep schedule
While routine might sound like a negative thing, you’ll be surprised to know that keeping a regular sleep schedule is good for your efforts to fall asleep fast. The body has a natural clock that makes us sleepy when we’re ready for to sleep. Even going to bed too soon may result in difficulties to fall asleep. Listen to your body and try not to ignore its ticking clock. Of course that also goes to getting out of bed at the same time every day. It might be tempting to over sleep on weekends, but try to avoid compensating for sleepless nights by sleep in late.
Optimize you sleep environment
Be sure to sleep in a dark, cool and quiet room. While everyone has their own preferences for their ideal sleep environment, you should keep everything in moderation. If you’re experiencing difficulties to fall asleep due to noise, try using white noise to mask unpredictable sounds. Learn more by reading on how to improve sleep: setting up the perfect sleep environment.
Eventually, there is no magic solution. If you’re asking yourself ‘how to fall asleep fast’, start by adopting these habits, step by step. It might take time, but remember Dayzz is here to guide you on how to improve sleep and provide you with everything you need to know in order to promote quality sleep. Start with getting a quick sleep assessment!