6 Things You Can Do Right Now to Fall Asleep in Minutes

If you are someone who is having a hard time falling asleep and staying asleep at night, you are certainly not alone. With just under 60% of Australians having at least one insomnia symptom on a weekly basis, this is an all too common issue and one that causes many catalysts as a direct result. You see, sleep is an integral part of life. It is what recharges you and enables your body to heal, repair, and get prepared to take on another day.

Now, when someone is sleep deprived, it can surface mental challenges like anxiety, irritability, memory loss, and depression, along with physical adversities such as higher risks of heart disease, kidney disease, and stroke. Not to mention that it is called beauty sleep for a reason; even a British study conducted back in 2010 proved that sleep can make you look prettier and more youthful. With all of that being said, because sleep is so vital, below you will find easy, fast-acting, and downright essential tips that will support you in getting the quality sleep you deserve.

 

1. Limit Your Screen Time at Night

Did you know that blue light from tv, laptop, and phone screens can actually throw off your body's circadian rhythm? Blue light has been proven in studies to suppress your body's natural production of melatonin, the chemical that makes you sleepy. Make sure you limit your screen time to about 1-2 hours before bed so your body can run through its cycle without any interference.

Fun Fact: Along with blue light keeping you awake, scrolling through social media at night can activate your mind and keep you overstimulated. This overstimulation can make your mind wander, which certainly does not work well when you are trying to sleep.

2. Don't Eat Right Before Bed

Drinking or eating anything with caffeine before bed might sound like a no-brainer, but eating in general within an hour before bed to kick your brain into high gear and unable to "shut off." This is because when you eat, your body releases insulin, which is also linked to your circadian rhythm. Food can signal your body to stay awake and burn the energy you consumed instead of relaxing. So, try to avoid eating or drinking 1-2 hours before going to bed each night to prevent wakefulness.

3. Start Waking Up Earlier

This might sound strange, but waking up earlier and recalibrating your sleep-wake cycle is a wonderful way to train your body to fall asleep faster and deeper. Not only does waking up earlier promote you a better sleeping pattern overall, but you are also going to find you will be more energetic during the day. This can lead you to accomplish your goals and tasks faster and more productively.

Tip: Don't shock your body by waking up hours earlier overnight. Ease into waking up earlier gradually, such as waking up 10 minutes earlier than the day before to build yourself up.

4. Improve Your Environment

Improving your environment and setting it up to become a place for peace, relaxation, and restfulness is a big one. If your mattress is the problem, then think about investing in a more comfortable one. If your bed is fine, some other key things can do is ensure that your bedroom is fully dark when you go to sleep, the air is cool, your pillow is comfortable, your blanket doesn't get too hot, and consider using sleeping apps if need be.

5. Clear Your Mind

One of the more popular reasons people have a hard time falling asleep is because their brains are running wild. To help with this, take a pen and paper and write down your thoughts as they come. Practice deep breathing exercises and meditation to clear your mind from intrusive thoughts. You can also think about taking a hot shower or bath before bed as well to calm your nerves and promote a mentally relaxed state. In a nutshell, the more relaxed and calm you are, the easier it will be for you to fall asleep.

6. Use Drowsie To Replace your Taxing Thoughts with Serenity

Never forget that you do not have to work on calming, relaxing, and clearing your mind all on your own. Because let's face it, sometimes that can be hard to accomplish. Instead, take advantage of 'Pro-Sleep' products out there like Drowsie. This calming under pillow speaker is able to play tranquillity inducing sounds from apps like Calm, Spotify, and Audible, which can help you turn your focus away from anxious, taxing thoughts keeping you up at night. Simply put it under your pillow, soaking the peaceful tones and vibrations, and enjoy falling asleep in a matter of minutes.

Conclusion- Time to Catch Some Z's

As you can see, there are so many things you can do right now to fall asleep fast and give your mind and body the rest it needs to prosper. Implementing them harmoniously is a sure-fire way to feel euphoric and energized each morning and feel confident to take on the day in full swing. Plus, you will look so much more healthy, glowing, and overall more aesthetically radiant when you have a rested face, which is always a bonus.

In the end, falling asleep and getting the quality rest necessary to cultivate a thriving life is not as hard as you may think. Whether you have chronic insomnia or are facing new sleep obstacles, like a new job or motherhood, start prioritizing your routine at night and use the guidance above to help you stay on the right track. By aligning yourself up to get the best sleep each night, you will begin to feel the advantages of it and finally be able to look and feel your best every single day, just as you deserve.

 

Resources

Healthline

Helpguide

WebMD

Health Harvard

Healthline

SleepFoundation

NHibi

Health Harvard