Some people fall asleep fast, even at the moment their head touches the pillow. Others jockey around in bed for just the right position, and then blissfully drop off to dreamland. For the rest of us, sleep doesn’t come easily. We don’t fall asleep on planes, in hotels or in any unfamiliar bed. We have to have the perfect mattress, not too soft and not too hard, absolute darkness, or maybe not so dark, a favorite teddy bear, our blankie, the door ajar, pajamas or no pajamas. And still it’s not enough to bring in the sandman.
A good night’s sleep is important for good health. Sleep refreshes the mind. It strengthens the immune system. It calms and energizes us. The way to fall asleep fast is to create a feeling of comfort and security, as well as readiness for sleep. Here’s how to fall asleep fast. You can fall asleep tonight.
Keep Work and Television Out of the Bedroom
It helps to fall asleep faster if you keep work papers and television out of the bedroom. The piles of clutter burden your sleep time with thoughts of important chores. Fix yourself up a home office, or an office nook in another room, where books and papers can be stored out of sight and out of mind. Reserve the bedroom as a place of sleep and intimacy.
Put Your Computer in Another Room
Is your computer in the bedroom? It also distracts you from falling asleep. Can you find a place for it in another room? If that’s not possible, put the computer in a closed cabinet, or shut it down and drape a cloth over it at bedtime, or just turn the monitor toward the wall.
Keep the Bedroom Dark
Light can enter the eyes even when your eyelids are shut tight. Light interferes with the production of melatonin, the hormone that regulates your internal sleepiness. If outdoor lights shine in your room, blackout shades to block outdoor light are worth every penny. An eye mask will block unwanted light, too. When you try to fall asleep, reflective surfaces, like wall mirrors, pictures, TV screens and computer monitors, catch and amplify light. The small light from the alarm clock and other electronics will increase your wakefulness. Remove or cover them.
Try a White Noise Machine
Is your bedroom too noisy, or perhaps too quiet? It might be sudden, unpredictable sounds that keep you awake when you want to fall asleep fast. Create a sense of calm and stillness with ear plugs or a white noise machine.
Keep Your Bedroom Cool
You’ll fall asleep faster in a cool room. Set the thermostat lower at night and snuggle under the covers. It works for the hibernating bears, too.
Make Your Bedroom Allergy-Free
If you are uncomfortable in bed, with itchy eyes, running nose, shallow breathing or coughing, consider that you might be allergic to something in the room. Remove the down comforter, animal skin rugs, old pillows and dust which could be irritating you. Wash your sheets often in a hypo-allergic soap, or plain water. Open a window during the day to ventilate the room and clear the air. The best solution of all is a hepa type air cleaner, which will make your bedroom an oasis of comfort. You can fall asleep faster if there are fewer irritants.
Cure Snoring and Sleep Apnea
Do you or your partner snore? The Sona pillow has been proven to reduce or even eliminate snoring. You’ll breathe better with it, too. Look into other methods to stop snoring. Sleep apnea is a disorder which causes snoring and can interfere with sleep.
Keep Pets Out of the Bedroom
No matter how much you love them, pets in the bed will also keep you awake. Give your furry friends a special bed in the next room, or confine them to a cage at bedtime. See if you don’t fall asleep faster.
Exercise During the Day
Get plenty of exercise during the day, so that you actually feel tired when bedtime rolls around. You are more likely to fall asleep fast when your body is ready for it.
Cut Down on Caffeine
Caffeine drinks, chocolate and snacks in the evening will keep you awake, as will over-eating. Foods that disagree with you and cause heartburn can keep you awake. So will exercise done just before bedtime. You can fall asleep faster at night by changing what you eat and drink in the afternoon and evening.
Don’t Eat Before Bedtime
Eat your main meal earlier in the evening, rather than later. Undigested food can interfere with your falling asleep.
Fall Asleep Fast by Keeping a Regular Schedule
Keep regular hours every day, to get your body accustomed to a schedule. Falling asleep fast is a habit you can learn by repetition.
Follow a Bedtime Routine
Have a bedtime ritual to prepare yourself to fall asleep. Turn off the TV and cell phone. Relax. Quiet your mind. Think pleasant, happy thoughts. Express gratitude for the good things that came your way. Look forward hopefully to the next day.
Calm Your Mind
While you lie in bed waiting to fall asleep, try to empty your mind of all thoughts. Notice your breathing and how it soothes the body. Don’t worry about insomnia, because you’ve done all the right things. Sleep will come on tiptoe when you least expect it.