There are some direct steps that can be taken to counter sleeplessness and improve your capacity to fall asleep and stay asleep. Here are a few things that can help you wind down and get some good rest.
Tips for Falling Asleep Quickly
Maintain a steady sleep schedule
The human body responds better to a routine. If you are getting to bed each night at the same time, you will begin to program your body to begin its sleep cycles at the same time each day. If you will be including a nap in your regular sleep cycles, be sure to take your nap at the same time each day as well.
Develop a bedtime routine
Small rituals can also help the body begin to relax. Try doing the same type of activities each night before you go to sleep. This could include taking a relaxing shower, drinking tea. Playing some relaxing music or meditating. You will eventually train your body to associate the sights, smells, and experiences of your nightly rituals with the start of sleep time. Ensure that your mattress is comfortable, read these Aireloom Mattress reviews.
Lower the Temperature of Your Bedroom
The best sleep will occur when the body is suspended in a temperature range between 60° and 67° F. The lower temperatures in the room will allow the body temperatures to drop as well and this will signal to your brain that it is time for rest.
Play relaxing sounds
You can relax the nervous system of the body by playing relaxing music or sounds from nature that can help you improve your sleep cycles. You can also use white noise to blot out the sound of traffic or other outside noises that can disturb the sleep cycle.
Limit the use of electronic devices before bed
The body’s sleep cycle is a chemical process that can be thwarted by the presence of light, especially the blue lights that are emitted by LCD screens and mobile devices. To address this issue. Make sure you have put aside your mobile devices and electronic screens for at least one hour before bedtime.
Aromatherapy has considerable power to access the body’s nervous system either placing it on alert or indicating that it is time for rest. The right smells can allow the body and mind to begin relaxing.
Practice mindful relaxation techniques
Include in your nightly rituals some time for conscious breathing exercises that will promote progressive muscle relaxation. You can take this practice to another level with visualization techniques. These two mental tools can help the body and mind fully relax and allow the body to drift into a sort of waking dream state that will easily transfer into a sleeping state.
Try natural sleep aids
The alternative medicine market has many sleep-enhancing products available. For example, taking melatonin before falling asleep can facilitate the onset of sleep without interfering with any other sleep processes.
Monitor your health conditions
Restless leg syndrome and sleep apnea are only two of the conditions that can seriously impact your sleep habits. If you recognize that either of these conditions or any other condition is affecting your sleep, get medical help. Your health provider will be able to work out a plan for treating and coping with these conditions.