- Avoid keeping a luminous clock in the bedroom. Knowing that it’s 3 a.m. and you’re still awake doesn’t help. This will only make you more anxious and less likely to fall asleep.
- Refrain from installing a TV or games console in the bedroom, and try not to bring your laptop to bed. Your brain needs to associate the bedroom with tranquility and sleep, not work and play.
- Turn off your mobile phone or, at the very least, set it to “do not disturb” mode. If you place your phone on the bedside table, the temptation to check your emails, Facebook, or the time will keep you awake.
2. Ensure Your Pillows and Mattress Are Comfortable
It’s no surprise that you’ll struggle to fall asleep if your bed isn’t comfortable. Consider investing in a new mattress, choosing one that’s firmer or softer depending on your preference. Alternatively, try flipping your mattress over, as the underside is often less lumpy. If you have neck or back problems, you may find that a memory foam pillow helps, as this type of pillow molds to the shape of your body and provides necessary support.
- If a new mattress seems too expensive, you could consider buying a new bed linen set. Look for linen made from fabric with a high thread count, and choose a duvet to your personal preference. If you prefer a cool, crisp feeling, go for Percale linen. If you like your bed linen warm and cozy, opt for flannel. For a luxurious feel, Egyptian cotton is a good choice.
- Wash your bed linen at least once a week, as many people find they sleep better when their sheets are clean and fresh. Also, try to get into the habit of making your bed each morning. A neatly made bed can be more inviting than a messy one.
3. Use Aromatherapy to Create a Soothing Scent in Your Bedroom.
Something as simple as a few drops of essential oil can help relax your body and transport your mind to a dream-like state. According to research, lavender is the number one scent for promoting deep sleep and helping people fall asleep faster.2 Purchase a high-quality lavender essential oil and use it in one of the following ways:
- Dab a few drops of oil on a cloth and place it inside your pillowcase. Dilute a few drops of oil in some water and put it in a diffuser in your bedroom, or use lavender-scented ironing water when laundering your bed linen. If possible, ask someone to give you a relaxing massage using lavender oil as the massage oil. You could also place a lavender sachet under your pillow.
- If you’re not a fan of lavender, there are other soothing and calming scents you can try to aid sleep. Bergamot, marjoram, frankincense, and cedarwood essential oils are all excellent choices.
4. Make Your Bedroom a Quiet Zone.
Disturbing or distracting noises can be a significant barrier to falling asleep. Try to keep your bedroom as quiet as possible by closing the main door and windows, and asking your housemates to turn down the TV. For unavoidable noises, such as a snoring partner or a noisy party upstairs, you could try wearing noise-canceling headphones. Initially, you may find this strange or uncomfortable, but once you get used to it, you won’t even notice those pesky external noises3
- Another option is to purchase a white noise machine or app, which emits random noise across multiple frequencies to mask other sounds. True white noise can be a little harsh, so many machines produce “colored” noise, which is softer and resembles the sound of a waterfall or gentle humming.
- You could also buy a CD of relaxing music or even natural sounds. Play this in the background while you sleep. However, try not to sleep with headphones on, as these can be uncomfortable or tangle while you move in your sleep.
5. Create a Sleep-Friendly Environment
If you have a lumpy, old mattress, it’s time to get rid of it. A few small changes to your bed can make a big difference to your sleep, such as using cotton sheets, as these are less likely to irritate your skin. Another tip is to use satin pillowcases instead of cotton ones, as they will feel softer and smoother against your cheeks. The ideal temperature for sleeping is between 60-67 degrees Fahrenheit. Ensure your room is well-ventilated.
6. Steer Clear of Electronic Devices
Most of us are guilty of scrolling through social media or watching TV before bed. Phones, TVs, and computers captivate us. They stimulate our brains and make us more alert. To fall asleep more easily, you need to say goodbye to your beloved devices. Avoid them before bed, as the light from these devices severely reduces sleep quality. Resist the internet if you’ve been awake for several nights, as it will only make your insomnia worse.
Avoid scrolling through your phone before bed, as this will keep your brain active.
7. Say No to Stress
An important part of falling asleep is clearing anxious thoughts from your mind. The sound of rain or soft music can help you drift off. If you’re a worrier, avoid thinking about the day’s events. Don’t imagine scary or violent things, either. If you find yourself getting distracted, play some soothing music and focus your mind on that instead.
8. Change Your Sleeping Position
Your sleeping position is vital for a good night’s rest. Ensure your back is straight and your pillow isn’t too high or low. Avoid sleeping on your front, and try placing a pillow between your knees to keep your hips aligned.
9. Practice Deep Muscle Relaxation
Deep muscle relaxation can release tension and is often recommended for treating insomnia. Before you begin, practice the 4-7-8 method described below. While doing so, imagine the stress leaving your body.
Steps for deep muscle relaxation include:
- Raise your eyebrows as high as you can for five seconds. This tightens the muscles in your forehead.
- Smile widely to create pressure on your cheeks. Hold for five seconds, then relax your face.
- Rest for ten seconds.
- Squeeze your eyes shut tightly for five seconds. Then, relax.
- Rest for ten seconds.
- Tilt your head back slightly so you’re looking at the ceiling. Hold for five seconds, then relax your neck and return your head to the pillow.
- Rest for ten seconds.
- Continue relaxing the rest of your body, from your chest and shoulders to your arms, legs, and feet.
- You may fall asleep before you finish the deep muscle relaxation routine.
Practice this routine regularly each evening to fall asleep quickly.
10. Create a Conditioned Response
Set a bedtime and stick to it for 30 days. After this, your body will naturally feel tired at that time. If certain clothes feel uncomfortable, change into something cozy.
11. Control Your Diet
Limit your food intake in the evening, as a full stomach can disrupt your sleep. Avoid alcohol and caffeine close to bedtime, as these can disturb your sleep patterns. Instead, take a warm shower, relax, and drink a cup of hot milk.
If you can’t sleep, don’t lie in bed. Get up and try a brain game like Sudoku (not on your phone) until you feel tired, then go back to bed.
12. How to Fall Asleep in 1 Minute
These methods focus on your muscles and can help you fall asleep quickly. Some ways to fall asleep in 1 minute include:
– The 4-7-8 Breathing Technique
This technique combines meditation and visualization. To begin, place the tip of your tongue behind your upper front teeth. Keep it there throughout the entire breathing cycle.
Here’s how to perform the 4-7-8 breathing cycle to fall asleep quickly:
- Keep your lips slightly parted, creating a whooshing sound as you breathe out through your mouth.
- Close your lips and inhale gently through your nose while counting to four in your head.
- Hold your breath for a count of seven.
- Exhale through your mouth, making a whooshing sound, for a count of eight.
- Complete the cycle up to four times. Your body may feel tired, and you could fall asleep sooner than expected.
However, don’t force yourself to concentrate on the breathing cycles. Let the breathing come naturally, without thinking about it. Practice this technique nightly, even on weekends and holidays, to fall asleep within 60 seconds.
13. Some Tips for Falling Asleep Quickly
If you’ve tried these methods and you’re still struggling to fall asleep in 2 minutes or less, you may need to adjust your sleep environment. Some ways to fall asleep earlier include:
- Hide your clock somewhere you can’t see it.
- Take a warm bath before bed.
- Open the windows to keep the room cool and airy.
- Wear socks to bed.
- Practice some gentle, sleep-inducing yoga poses for 15 minutes.
- Move your phone away from your bed.
- Use sleep-inducing fragrances. Try diffusing peppermint, lavender, chamomile, or lemon balm essential oils in your bedroom to relax.
- Eat dinner earlier to avoid digestive issues that may disturb your sleep.
Getting enough high-quality sleep is crucial for maintaining and restoring health. If you continue to experience difficulty sleeping despite trying these sleep aids, seek medical advice for further treatment options.
Sweet dreams!
Web design and development expert with over 15 years of experience. I’ve helped hundreds of businesses develop comprehensive web strategies to create sustainable and profitable websites.
