How to Quickly Fall Asleep: 6 Effective Tips
Did you know that one in four Americans will develop insomnia each year? That's a quarter of the country.
When you develop insomnia or other sleep disorders, it can be detrimental to your mood and to your day. It's important to try and solve the problem causing your insomnia as quickly as possible when this happens.
Luckily, you don't have to figure out how to do it on your own. While you're trying to figure out how to quickly fall asleep, we've gathered some tips that can help you out.
If you're ready to build a nighttime routine focusing on the importance of sleep, all you need to do is keep reading.
How to Quickly Fall Asleep: Six Tips
1. Stick to a Sleep Schedule
Sticking to a sleep schedule is one of the easiest ways to fall asleep. The recommended amount of sleep for adults is a minimum of seven hours, so try to set aside at least eight hours.
Go to bed at the same time every night and get up at the same time every day. Being consistent with your sleep-wake schedule is one of the easiest ways to fall asleep at night.
If you're having trouble sleeping, you can leave your room for about twenty minutes to do something relaxing like listening to music or reading part of a book. Then go back to your room and try again. You can repeat this as many times as you need to, but make sure that you get up at the same time every day regardless.
2. Drink Something Before Bed
Drinking something before bed is an easy way to soothe your body into getting ready for sleep. During the colder months, this could mean a hot cup of tea or hot chocolate, or maybe warm milk.
However, during the warm summer months, you should consider drinking a cold glass of water before bedtime. This will help cool you down before you go to sleep at night. It will also rehydrate you, which is essential when you're sleeping during summer.
You should also think about keeping a glass of water by your bed in case you wake up in the middle of the night. When it's hot out, odds are you'll start sweating in your sleep. This way, you don't need to walk to the kitchen to get more water if you wake up thirsty.
3. Switch Up Your Sleeping Position
If you experience neck or back pain, odds are you have a harder time getting to sleep because of it. Sleeping when you're in pain isn't easy for anyone. However, switching your sleeping position can help relieve the pain you're in.
Side sleeping, back sleeping, and stomach sleeping all have different benefits to your body. Side and back sleeping help with neck and back pain, and each position helps with something else in addition.
Side sleeping can help you with sleep apnea, snoring, and acid reflux. Back sleeping can help you with worrying about wrinkles or it helps when you are sick or otherwise congested. Stomach sleeping is the main way to cut down on snoring, but it can have the side effect of causing neck, back, or hip pain.
Your sleep position is just as important as choosing the best comforters or the right home bedding.
4. Exercise During the Day
Physical exercise during the day is one of the most underrated ways to fall asleep, and it works very well. Exercising during the day improves your quality of sleep and makes it easier for you to get to sleep.
However, it is important that you exercise during the day. Exercising too close to when you go to sleep can actually keep you up because of the hormones that exercise produces. Try to exercise no later than three hours before bed.
5. Avoid Smartphones and Other Tech
Smartphones and other modern technology produce a type of light known as blue light, which inhibits the natural melatonin producers in your brain and can keep you awake longer.
To ensure that you're able to go to bed, you should get off all electronics at least an hour before your bedtime. If technology is essential to your nighttime routine, then try installing a blue light filter. This will help you to still produce melatonin and get to sleep sooner.
6. Try Taking Melatonin
If all else fails, you should try taking melatonin. Melatonin is a chemical that is naturally produced by our bodies. However, sometimes things such as stress or technology keep us from producing the melatonin we need to ensure restful sleep.
When this happens, there's nothing wrong with taking melatonin. It comes in dropper form, pill form, and even in the form of gummies so that anyone can find a way to take it.
Start with a low dose (about 1 mg) and work upwards until you find a dose that is right for you.
Visit Us Today
Now that you've heard all of our tips on how to quickly fall asleep, you have some ideas on how to beat the insomnia that you might be experiencing. However, if you need something more, consider visiting one of our stores.
We offer a wide selection of furniture, mattresses, and bedding so that you can build your perfect nest. Having the right furniture and bedding is essential to helping you get a good night's sleep. You may need different bedding depending on what time of year it is.
You can view a list of our locations here to get started.