Tips On How To Fall Asleep Quickly And Easily

There’s nothing worse than not being able to fall asleep, even when you’re tired and know that you have to wake up early the next day. If counting sheep isn’t working out so well for you, here are more tips to minimise the time between your head touching your pillow, and actually entering dream land.

Clear your mind

One of the biggest detractors from falling asleep quickly is a busy mind. When you get into bed, relax yourself and breathe deeply. Then clear your thoughts. This might sound easier said than done, as anyone who has tried meditation before would know. But it need not be difficult, and although it does initially take some effort, it will come naturally once you’re in the habit of doing it.

If there are things that you genuinely need to think about, set a time to do so before you go to bed. Have a relaxing mug of chamomile tea, and sit by yourself before bed and contemplate everything it is that you need to. For instance wondering when, if ever, you’re going to call your mom back, deciding what you need to get done the next day, and analysing the events of the day.

When you get to bed, it should just be time to sleep. Clear you mind of all its distractions. This doesn’t mean trying desperately not to think of anything, because that is very difficult and can have the opposite effect on your mind, as you’re now concentrating very hard on not thinking about anything.

Rather, as thoughts come, don’t try to push them away, but also don’t entertain them or explore them further. Simply accept them and let them go. A good tip is to envision the colour black, and keep your mind on that.

What not to do an hour or two before bedtime

• Don’t use your tablet, cell phone or computer. Studies show that electronic screens with their very bright lights upset our sleep cycles.
• Don’t take a hot bath, because even though you might think it would be relaxing, your body actually needs to lower its temperature to fall asleep.
• Don’t eat or exercise, because this stimulates your body. However, regular exercise, so long as it’s not done just before bed, is conducive to healthy sleep. Also, the food you eat can help you sleep, or disrupt sleep if it’s a stimulant like sugar or caffeine.

Make your bedroom your private safe haven

This should be obvious, but your physical environment has an impact on your ability to fall asleep. Invest in a good mattress, quality bedding, and comfortable pillows. Adjust the temperature so that it’s not too hot or too cold and have a window or door open to allow fresh air. Keep your room clean and tidy – this really makes a difference to your psychological state.  And finally, keep your room reserved only for sleep. That way your mind will always associate your bedroom with falling asleep.

Author 

Queenie Bates is a freelance writer currently based in Cape Town, South Africa, where she lives with her partner and beloved Great Danes.