There are plenty of ways to fall asleep, but if you’re finding it harder to get to sleep at night you may be feeling at a loss. If that’s the case, you’ve come to the right place! If you just don’t know how to make yourself fall asleep, there are things you can do to make sleep find you faster each night. Sometimes the smallest things can help. You might find that the best tips to fall asleep are common sense. Things like relaxing before bed or having a comfortable mattress. In the search for how to make yourself sleepy, you might find that you have to try a few things. The best thing you can do is try the tips you think will work and don’t be too hard on yourself if something doesn’t work.
The following list will include 10 ways to fall asleep. Like I said, all of these probably won’t work for you. Still, if you’re trying to learn how to make yourself sleepy, some of these will be invaluable. Hopefully, these tips to fall asleep will get you snoozing in no time.
10 Tips on How to Make Yourself Fall Asleep
Sleep on a schedule: Many people struggle with how to get a good night sleep. One of the best things you can do is to go to sleep every night at the same time so that you can wake up at the same time. You might not think this is one of the best ways to fall asleep, but it definitely helps. The first few days you’ll be tempted to sleep in because you didn’t get to sleep. If that happens try and stick it out. If you wake up on your schedule, you’ll be nice and tired by the time it’s time to get to bed.
Keep your room (and your bed) cool: According to the National Sleep Foundation, the temperature of your room is what will matter when it comes to how to get a good night sleep. If you want to fall asleep easily they recommend a temperature no higher than 67 degrees. You can take this a step further by choosing a mattress that has a cooling top layer. On good option is the Eve mattress. This thick, comfortable mattress has a cooling top layer and is made of thick foam which works for a variety of sleep styles.
Ditch the alarm clock: Obviously in your question to find ways to fall asleep you can’t just toss out your alarm clock. You can turn it around though. Nothing is worse than staring at the clock and counting down the time until you’ve got to wake up. Moving the clock away from the bed, so you can’t see it, will make for a more relaxing experience that will actually help to get you to bed faster.
Try aromatherapy: There are a number of scents that can help initiate sleep, but none of them are more powerful than the soothing scent of lavender. In fact, lavender is able to keep you calm and relaxed, drop your blood pressure, and put you into a state that is favorable for sleeping. Just breathe in the scent of lavender, in deep breaths, a few times before bed. This simple action might be the thing to help you call it a night.
Think of things that keep you calm: When I was younger, I suffered from severe headaches. They often kept me up at night. One thing that occasionally helped was thinking of things that relaxed me. I would think of a place I wanted to go or had been. I would think of details about that place. By visualizing down to the tiniest detail, I was able to forget about my headache. Before I knew it, I would often lull myself to sleep in the process. I’ve heard this method of visualization works much better than counting sheep for many people.
Consider progressive relaxation: You may not know what progressive relaxation is, but it’s recommended by the National Sleep Foundation. You begin by tensing your tow muscles and then relaxing them. You continue doing this with the muscles all the way up your body, all the way up to your head. Alternatively, you can move from your head down to your toes. Tense your muscles for about five seconds and relax for 30 seconds. From there, repeat the process. Combining progressive relaxation with some of these other techniques should help you get to sleep.
Turn out those lights: One of the most helpful tools in getting to sleep is to simply turn the lights out. Artificial light tends to keep people awake. It gets worse when you add in the blue light that comes from things like tablets and cell phones. These lights suppress your natural production of melatonin that occurs in your body, which makes it harder to sleep. Limiting these types of lights before bed will dramatically increase your ability to sleep at night.
Make music your friend: Studies have shown that listening to classical or similarly relaxing or slower music can help increase your ability to sleep. Music not only reduces anxiety and blood pressure it has a positive effect on sleep. Most studies had participants listening to music for about 45 minutes before bed. The majority of them reported an easier time getting to sleep with an overall reduction of insomnia.
Try out a foam mattress: Foam mattresses range in thickness and special features and could be a good way to help you sleep. These mattresses are more durable than innerspring mattresses. They also last longer and they are often more comfortable. Leesa mattresses are 10″ thick, which means a more comfortable surface. They give you a trial offer of 100 nights, to ensure that this mattress is not only comfortable, but it helps you sleep!
Invest in some headphones: Noise is one of the most common things that keeps people awake. Get rid of those annoying sounds and swap them for some relaxing sleep sounds instead. Listen to the nature or the sounds of a soothing rainstorm. Partnered with a dark room, this should help to lull you to sleep before you know it.
These are just some of the ways to fall asleep, but hopefully they work great for you! If not, try to determine the cause of what’s making it hard to sleep and go from there! If you determine it’s your mattress, check out the best mattresses guide for help in finding a new mattress.
Latest posts by Chris Brantner (see all)
- Report: Daylight Saving Time and the Negative Effects of Sleep Deprivation - February 28, 2018
- The 10 Best Ways to Fall Asleep (and Stay Asleep) - January 21, 2018
- ResMed S9 Autoset Review: Is This CPAP Machine Worth It? - November 13, 2017