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Have you been having a harder time drifting off to sleep lately? Find that by the time morning comes, you really didn’t get the opportunity to catch all the winks that you needed? If you find yourself staying up for too long and tossing and turning all night, then here are a few tips that could help you fall asleep faster and enjoy a deeper, longer sleep.
For a lot of us, the issue of not being able to fall asleep faster might be that the nights are starting to get a lot warmer as we head through the end of Spring and into the heat of summer. If you’re starting to find yourself rolling around and waking up in a puddle of sweat(eew!), then it might be a good idea to look into changing into cool, breathable bedding instead of sticking with a heavy duvet. Finding other ways to cool the bedroom could include adding a fan in your room or change the temperature settling on the AC just at night.
Protect your eyes
Improving your nighttime routine before bed can greatly improve the length and quality of your sleep plus help you fall asleep faster. One of the most common issues is that people will bathe their eyes in the blue light of digital screens, monitors, and portable devices, which has been proven to keep us awake longer at night. Make it a habit to keep your phone on a dresser instead of a night stand so you won’t be tempted to check one more email or social media post. Turn off all electronics an hour before you are wanting to go to sleep and try reading a book or magazine instead. Banish blue light from the bedroom and take an extended break from it before going to bed.
Don’t less stress win
If you feel like your body is physically tense before you go to bed or you find your mind racing when you’re lying in the dark, then it might help to deal with stress before tucking in. Using aids like CBD salves for relaxation and picking up habits such as prayers before bed can do a lot of good. Try starting a journal and write down at least one thing that you are thankful for that day. Make a little more time to find some stress relief before turning in for the night.
If you’re trying to fall asleep faster, the last thing you need is noise or light from the outside world creeping into your bedroom. There’s a lot you can to insulate the bedroom, such as using a draft excluder against the door and investing in heavier curtains. However, for many people, using a white noise machine can create a blanket of light noise that’s easy to attune to and ignore, while stopping other noises from breaking through. Other people tend to find white noise machines distracting themselves, however, so be sure to try before you buy.
Take the fight against pain
Chronic pain is an issue affecting thousands of people and many of them will have sleep trouble because of it. If you’re experiencing joint pain or muscle pain, you should give yourself time to treat it before going to bed. Using cool packs or heat packs, stopping tension due to stress as mentioned above, and even doing low impact workouts an hour before bed can all help. Your doctor should be able to give you tips on the best way to approach this.
Speak with your doctor
Be sure to speak with your doctor about these tips to decide what could work best for your situation. You might find out that you have sleep apnea or other disorder that is causing your sleep problems. This could be a serious medical condition that could have dire consequences without getting help. There are medications and also CPAP machines that can help alleviate the problem and help you get better rest.
This are just some of the tips you can follow to help you fall asleep faster and have a better night’s rest. It’s tempting to stay up late and finish just one more episode on Netflix but your health is at stake! Put down the remote or phone and catch some Zzz’s, your body and mind will thank you for it!
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