Tricks to Fall Asleep Quickly and Stay Asleep
Laying on your back with your eyes peeled to the ceiling fan brings on a defeating emotion we’ve all felt. But no matter how early you go to bed, how many sheep you count, and how many pillow flips you make, your eyes just refuse to welcome sleep.
To help put your mind at ease, we’ve done the hard work for you. We’ve come up with 10 strategies to fall asleep quickly and stay asleep. We all enjoy a good night’s rest. Waking up in the morning feeling well-rested is incredibly rewarding. That’s why we’ve collected the best of the best when it comes to sleeping techniques.
Do not look at the clock or your phone.
If you’re currently laying in bed Googling “ways to fall asleep quickly” this tip might ruin our changes of you finishing this article. But that’s a risk we’re willing to take!
It’s important to note that your phone will wire your mind to stay awake longer than you want. We’d be silly to say that you can’t ever take your phone or laptop into bed. But if you can, unplug about an hour before you want to sleep. You’ll see a huge difference.
Along with your phone, get out of the habit of checking the clock. Watching your clock can put stress on your mind. You’ll then feel more pressure to fall asleep, which ultimately makes the process harder. Plus, you’ll be more likely to wake up throughout the night with this added pressure.
For our first trick to fall asleep quickly, put the phone down, and turn your clocks away from the bed. No peeking!
Shower or bathe before bed.
Before you even get under the covers, it’s great to take a calming shower or bath. Make sure it’s warm, though! The act of warming up your body before bed will increase the body temperature drop that will promote sleepiness. Showers or baths will also relax you effortlessly. Light a candle, , read a book, and indulge in pure relaxation.
Focus on your Breathing
The key to falling asleep easily is to focus on one thing. This will distract your mind from overthinking. For this step, we like to combine two techniques at once.
Committing to a breathing pattern will convince your brain that you are getting sleepy. If you slow it down, focus on counting, and allow the amount of oxygen in your bloodstream to improve, you’ll be asleep in no time.
The first step in this technique is to place the tip of your tongue behind your upper front teeth. Then, we’re going to start with a huge exhale through your mouth, inhale through your nose for four seconds, and hold your breath for seven. When you exhale again, your breath should last about eight seconds. Repeat this cycle until you fall peacefully asleep.
Keep your room cool.
Your body temperature naturally drops while you’re falling asleep. Because of this, it is believed that a cool room will encourage sleep. Around 67 to 60 degrees is recommended for proper cooling. 65 is our personal sweet spot.
Combine this coolness with a dark and comfortable bedroom, and sleep will be inevitable. This is one of the best tricks to fall asleep quickly because you’ll be able to bundle up under your covers with the perfect sleep-friendly conditions.
There are certain scents that increase sleepiness. For example, lavender is the perfect scent to relax your thoughts and calm any nerves. It can also lower your blood pressure and help you to achieve an all-around relaxed state. Among the best tricks to fall asleep quickly, this is a simple step to take while preparing for bed. Put some essential oil drops into your diffuser or spray your pillow with a lavender scent. You’ll be snoozing in no time.
Clean your space.
If you have stress or anxiety throughout the day, it’ll find a way to creep into your dreams. To avoid waking up throughout the night, you should create a bedroom that is filled with relaxation and free from stress. This is one of our favorite tips to stay asleep because it can help your daily routine as well as your quality of sleep.
Your bedroom has to be filled with comfort. A cluttered and messy room is doing the exact opposite of what you want. Subconsciously, your body and mind are aware of the necessity to clean and the chaos surrounding you while you sleep.
So much so that it could wake you up throughout the night. We’re not saying that you’re going to wake up in a sweat with the need to vacuum. But after some time, you’ll notice it getting harder and harder to sleep in a cluttered space.
Your room should be dedicated to sleep and relaxation. Keep it clean and orderly and your sleep patterns will improve drastically.
Avoid caffeine afternoon.
Caffeine is a great thing. Especially when you struggle to stay asleep at night, affecting your day-to-day energy. But it shouldn’t turn into a necessity. Throughout the day, it’s best to stick to coffee in the AM. After 12, try and cut yourself off. This doesn’t just go for coffee. It goes for soda and any other caffeine-packed beverages you might blindly enjoy before bed as well! This small switch could make a huge difference in your sleep quality.
Your body needs to let out its energy throughout the day so you’re not left feeling restless at night. A simple walk each day can help with this. We understand that not everyone has the time to complete a full-body workout each day. But getting your body moving, especially if you work a stationary job, is important for the quality of your sleep.
It’s best not to exercise at night because you want your body temperature to be able to easily drop before bed. You also don’t want to stimulate your body and brain too much right before getting in bed. Schedule your daily exercises for the morning to afternoon and unwind at night. No more restless legs or minds!
Take a sleep supplement.
One of the best tips to stay asleep is to take a natural sleep supplement that promotes easy and consistent sleep cycles. Our supplement does this and more! Using a time-released dose of melatonin, calcium, and collagen, this supplement is used to promote skin health while you snooze. The time-release capsule will allow you to get a consistent dose of melatonin to maintain a great quality of sleep without feeling groggy in the morning. This is simply a necessary nudge to improve your sleep and keep your cycle on schedule.
Everyone loves a great nap. And if you struggle with sleeping through the night, it might be all too tempting to nap mid-day to rebalance your energy. However, this cycle will only hurt you.
You don’t want to have to rely on a daily nap. Your body relies on REM sleep to recharge. Avoid your necessity for sleep during the night and you’ll eventually have enough energy to power through a full day. This will also allow you to get properly tired before bed. It’s all about keeping to a schedule! And with all of the tips, your sleep schedule will fall into place perfectly.