If you accidentally fall asleep while reading this, we won’t be offended. After all, you could be one of the many Americans who isn’t getting enough sleep.
According to the Centers for Disease Control and Prevention, over one-third of Americans are getting less than the seven hours recommended amount of sleep per night.
Sleep deprivation can be damaging to your health, lead to depression and stress and low life satisfaction. So it’s important to do something about it by learning how to fall asleep.
If you’re tossing and turning every night unable to get to sleep, you could benefit from our eleven tips to help you learn how to fall asleep and stay asleep. Keep reading to find out more!
1. Plan When to Worry
Have you ever started feeling sleepy and drowsy but just when you get into bed, you can’t get to sleep because you can’t stop worrying?
Whether it’s the kid’s packed lunch or the presentation you have to do tomorrow at work, it’s normal to start worrying at bedtime. You might even be worrying about how to fall asleep.
This is because you’ve been busy all day long without any time to stop and worry. Therefore, as soon as you lay down and relax, you start worrying.
You can avoid this by planning when to worry – let’s call it ‘worry time.’ This might seem strange at first, but it makes sense. Just as you plan time to check your emails or watch your favorite TV show, do the same for worrying.
You might only require 15 minutes to worry. Could you use this time to share your concerns with your partner or friend? Or maybe, just write down your worries in a ‘worry journal.’
By getting your worries out of your system, you might find that when it comes to bedtime, they’re no longer occupying your mind so much. This will make sleeping much easier.
And just in case your ‘worry time’ isn’t enough. Try keeping a pen and notebook at the side of your bed. This way, when you start worrying about something, write it down and go back to sleep. Whatever it is, it can wait until the morning.
2. Try Vitamin Valerian
There are many different sleeping medications, vitamins, and supplements that you can take to help you learn how to fall asleep. Valerian is herbal supplement made from the root of the perennial flower – a tall grassland plant.
According to MayoClinic, Valerian “may reduce the amount of time it takes to fall asleep and help you sleep better.” However, it’s also been suggested that Valerian is most effective at staying asleep rather than how to fall asleep.
But the scientific research on the effectiveness of the supplement is in the early stages. So, it’s important to check with your doctor or pharmacist before trying it out.
3. Take a Daily Nap
It might seem counterintuitive to recommend taking a daily nap if you’re struggling to sleep at night. After all, you might think, this is surely going to make sleeping at night much harder because you’re less tired.
However, the trick to how to fall asleep at night is to take short naps every day. This means just ten to twenty minutes of a power nap.
The key to this is regular times. Schedule the same time every day to relax and fall asleep during the day.
The best time to do this is early afternoon, especially just after lunchtime. After you’ve eaten a meal, this is when your body tends to feel tired. But also, this way, it’s early enough in the day to avoid affecting your sleep later that night.
4. Change Your Mattress
Your solution to how to fall asleep could just be to change your mattress. You might be that you’re simply not comfortable enough at the moment.
If you’re regularly waking up during the night or constantly shifting positions in bed, it could be because you need a more comfortable mattress.
You might also find that you’re suffering from back and shoulder pain as a result of an uncomfortable mattress.
You need to find a mattress that supports your body shape and weight. If the mattress dips and sags when you get on it, this is likely to cause you discomfort during the night. This could be why you’re having trouble sleeping.
5. Go Outside in the Morning!
It’s easy to wake up in the morning and just lay in bed for a while before getting up. But getting some sunlight can help your body clock to know it’s time to wake up.
Of course, this is the same body clock that tells you when to go to bed. By getting a routine around sleeping, you’ll find that you sleep much better at night. But you’ll also notice the difference in your alertness in the mornings too.
The best way to make the most of the sunlight in the mornings is by going outside for a walk. You don’t have to go very far, but breathing in the fresh air and getting some light can do you a world of good when it comes to sleep.
6. Sleep in a Cool Bedroom
How to fall asleep in a steaming hot bedroom? You can’t! You should make sure your bedroom is nice and crisp.
There are many easy ways to keep it cool from opening the window to installing a fan.
Instead of relying on the temperature of the room for your warmth, get heavy blankets so that you can cocoon yourself. This is great for getting a good nights sleep.
7. Don’t Take a Bath Before Bed
You’ve probably heard people recommend taking a hot bath before bed to help you sleep. But in fact, this is not the best advice.
While it’s true that a hot bath helps you to relax and feel tired, it doesn’t necessarily help you have a good nights sleep.
This is because you need to be a cool temperature to sleep well. By having a hot bath just before bed, you’re heating your body up at the wrong time.
If you can’t live without your hot bath, it’s much better to take it earlier. A good rule is to limit your shower to at least 2 hours before you go to bed. This allows your body plenty of time to cool down before getting a good nights rest.
8. Move Your Body in the Daytime
This might seem totally obvious but making yourself tired and exhausted is a great way go to sleep and stay asleep. Not only does this help you to fall asleep, but it also makes it more likely you’ll get the deep and restorative sleep that makes the difference.
By moving your body in the day, you can make sure you’re physically tired at the end of the day. The thing that matters is getting up your heart rate up.
Therefore, this doesn’t have to be 10 miles every day. It needs to be whatever you’re physically capable of doing. For some people, this could be just a short but brisk walk to the shops and back.
9. Block Out Disruptive Noises
Have you ever been woken up by the dog barking next door? Or, have you ever woken yourself up with the squeaking of the bed?
Whatever it is, you need to find a way to block out disruptive noises so that you have a long nights sleep.
There are many ways of doing this, from installing a fan to listening to white noise.
But it’s not just white noise; there are also many other sleeping sounds and noises that can help you fall asleep. You have to work out which is best for you. There are many apps that you can download onto your smartphone.
10. Make Use of Pillows
You should start thinking of pillows are a tool to get to sleep.
For instance, if you prefer to sleep on your back, you can try using the pillows to support your legs under your knees. By bending your knees and having them supported, you reduce the pressure on your lower back.
Whereas, if you like to sleep on your side, the pillow can be placed between your knees. This helps to prevent your back from twisting during the night.
Finally, if you want to sleep on your stomach, the pillow should be behind your head so that your nack isn’t strained.
11. Reduce Stress in Your Life
The final tip for how to fall asleep is to reduce stress in your life. This is by no means easy since our lives are very demanding and stressful.
But sometimes the answer to better sleep is not simple, and you might need to make changes to your life. This could be everything from your work situation to your financial problems.
By finding ways to relax and reduce stress, you will find that you improve your sleep immediately.
More About How to Fall Asleep
Nothing beats a good nights sleep. But getting your shut-eye isn’t always easy. Sometimes it just takes downloading an app for your smartphone, but it can also me some pretty drastic changes.
If you’re looking to improve your sleeping habits with a brand new mattress, check out our guide to the top 10 mattresses you can buy in 2018.