It’s getting late, you’ve had a long day and the sleepiness is starting to hit. But then the fear sets in…the worry of not being able to fall asleep begins to float through your head like sheep pumped up on caffeine. As with anything sleep related there is likely a deeper root cause that is critical for you to get to the bottom of in order to permanently fix insomnia issues. These fast tips to a quick sleep can definitely provide some short-term solutions while you work towards discovering the long-term solution for best results and optimal health.
1. Sleep Phones
As we have written about in a previous post Mistakes to Avoid Before Bedtime to Avoid Another Night of Insomnia it can be helpful to block out any noise, which can be difficult if you reside in a bustling city or have a partner who snores. If this is the case, think about investing in a pair of sleep headphones specially made to be comfortable when you are sleeping while reducing the noise around you. The key is to find some relaxing sounds or music that flow into your ears…try and avoid any heavy metal or fast beat music.
2. Tai Chi
True, you should not be engaging in a heavy work out right before bed…you may want to consider Tai Chi. It is a meditative form of martial arts and can be very relaxing. If done about an hour or so before bedtime it has been known to relax the body and make you drowsy.
3. Warm Bath
Um…yes please. A warm bath can be very mentally and physically relaxing and will help to raise your skin temperature but not your body temperature which in turn can help you fall asleep more quickly because when your skin begins to cool it triggers your body into a deeper sleep.
4. Choose the Right Sheets
Tossing and turning at night can be exhausting in its own right, and most likely your sheets could be the culprit. Depending on your personal taste and environmental climate, you may want to switch it up;
Pecale – Cool and crisp feel
Sateen – Softer feel
Flannel – Warm and cozy feel
Egyptian Cotton – Softest and most luxurious feel
5. Turn the Alarm Clock Away
How many times have you laid awake in bed stressing about not being able to fall asleep and then counting how many hours until you had to wake up for work. If you learn to turn your alarm clock around so that you can’t see the time it will relax you and you may be able to fall asleep much quicker. Out of sight, out of mind.
6. Read a Boring Book
Sure, you may be sucked into the latest gripping tales of your favorite author but perhaps save that for a lazy Sunday afternoon when your brain could use a bit of stimulation. For a bedtime read select something a little slower paced or a long drawn out subject matter.
7. Get a New Mattress
A lumpy, bumpy mattress is a surefire way to toss and turn at night. And listen, I get it…mattresses can be an expense. But if you are lying awake at night uncomfortable, stressed out and the fact that you may be walking around like a zombie the next day, your productivity level is going to plummet as well as your overall health. A new mattress is an investment. An investment in yourself. Head down to a reputable higher end mattress company and have them actually measure your body type and then spend some time laying on the mattress in the store…don’t mind the other patrons staring at you as you get some afternoon in-store zzzzz’s, they’re likely to copy you. Note: make sure you are flipping and rotating your mattress at least 4 times a year to prevent future wearing and sagging in certain spots.
8. Know How to Nap
This one seems like a no-brainer but I cannot tell you how many times I have heard someone complain about not being able to fall asleep at night only to find out that they take a 2-hour nap late in the afternoon. Duh. If you need to nap, limit yourself to 10-40 minutes and before 2pm. This type of siesta you can get on board with, it can often times refresh you for the rest of the day and won’t interfere with your ability to fall asleep at night. If it does, then cut out the naps all together for a few weeks until you can get back onto a regular sleeping schedule.
As we have mentioned before, these tips can provide you with a short-term solution that can help you fall asleep but if you are suffering from pro-longed bouts of insomnia there is likely something much deeper going on. We have discovered a wonderful technique that can help to heal deeper rooted issues that may be causing your insomnia and once you have mastered it, you will be able to fall asleep in 15 minutes or less each and every night.
We strongly encourage that if you want to get to sleep quickly, stay asleep, and actually sleep deeply enough that you wake up feeling refreshed, and avoid the life-threatening dangers that lurk ahead - WITHOUT PILLS - just enter your first name and email below and learn this 1 Easy Trick to Fall Asleep in 15 minutes or less.
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