If you’re having trouble falling asleep or suffer from insomnia, this DiscoverHow guide will show you how to get to sleep fast – even if you aren’t tired!
Make Your Bedroom As Dark As Possible
Human beings are naturally sensitive to light, so an important first step is to ensure that your bedroom is as dark as possible. A few steps that you can take towards decreasing the light in your bedroom are:
- Turn off all screens and if you need to sleep next to your phone, keep it face down so the notification LED doesn’t wake you up
- Block out the LEDs on devices around the room with blu-tack or tape
- Invest in block-out drapes or black-out blinds that help to keep out light from outside
Do 30 Minutes of Exercise Per Day
Another tip for falling asleep fast is to ensure that you do at least 30 minutes of exercise during the day. Don’t leave it too late or you’ll end up waking yourself up instead of sending yourself to sleep. Try taking up an activity like jogging, sports or martial arts – you’ll feel better and sleep better as a result.
Avoid Caffeine in the Afternoon
Caffeine is a stimulant that will keep you awake and affect the quality of your sleep. Drinking too much coffee throughout the day or as an afternoon pick-me-up is a common cause of sleeplessness at night, so it’s best to avoid drinking any kind of caffeinated beverage after midday. Be aware of other food and drink that may contain caffeine, such as cola, chocolate and tea – these can all contribute to a restless night.
Drink a Warm Beverage
Drinking a warm beverage about an hour before bedtime will help to relax you. Many people find that warm milk helps them go to sleep, so if you aren’t lactose intolerant and have budgeted for a glass of milk in your diet, try drinking a glass of warm milk next time you feel like you need to calm things down. Warm tea also works wonders, but make sure you buy the decaffeinated kind.
Have a Warm Bath
A warm bath with a few drops of lavender oil is a great way to relax both your body and your mind. Lighting candles around the bathtub, turning the lights out and playing gentle music is a great way to create a relaxing atmosphere that will help you quickly unwind and allow your tension to melt away. When you get out of the bath, keep the lights down low, dry yourself off and get straight into bed.
Create an Evening Ritual
Use all of the steps above to create your own evening ritual that you can replicate each night. Our bodies operate on a rhythm, so following a consistent pattern will help to reduce insomnia and train our brains to fall asleep quickly and when we need to.
Try a Yogic Breathing Trick
In my next DiscoverHow article, I’ll be covering a few breathing tricks for falling asleep fast, as well as recommending some natural herbs that you can take to help prevent insomnia.