It takes most people an average of 15 minutes to fall asleep at night. If you have sleep troubles at night, that number could be much higher. Imagine if you got that 15 minutes back, though. After a year, that recovered time adds up! If you could fall asleep faster, you'd get more time back and feel well-rested when you wake up in the morning. If you can't sleep, try any combination of these simple tips. You'll be fast asleep in no time.
Stop Looking At Your Phone
We know it's tempting. After a long day, you crawl into bed to scroll through Instagram or some amusing TikToks. That bedtime routine might just be the reason you don't get better sleep. No matter how hypnotic your screen might be, put it down. Your phone gives off blue light. This can prompt your body to feel more awake and suppress melatonin production, so experts say you have two options. You can always put down your devices. If you take this route, you should do it at least 30 minutes before your targeted bedtime. Or, you can invest in a pair of blue light glasses.
Take a Relaxing Bath
Getting into the bath with a glass of wine and a book of poetry sounds very luxurious. The good news is that you can incorporate it into your nightly routine! One of the perks of a bath is that it reduces stress. When you're relaxed, it's much easier to fall asleep quickly. The temperature change can also help you fall asleep, too.
Maintain A Natural Rhythm
Once you develop a routine, stick to it. Many people, particularly those who work a Monday-Friday job, already have a routine. They wake up between 6 and 8 on weekdays. Then, on Saturday and Sunday, they make up for that lost sleep by sleeping in till 10 or 11. This can disrupt your sleep cycle in a huge way. To get back on track, you'll need to go to bed and wake up at the same time each day. That includes weekends, too! This may take some experimentation, though. See what time you'd normally wake up without an alarm. Of course, your job may impose artificial constraints. Once you've established a bedtime when you're naturally sleepy, and a waking time that doesn't require an alarm, you've discovered your natural sleep-wake cycle. Now, you can stick to it! Even if you're tired, avoid lengthy naps. If you must catch up on sleep, shoot for fifteen to twenty minutes. Any more than that can make you sleepless later.
If you want a plant-based, cruelty-free route, aromatherapy is the way to go. Depending on your preferences, you could inhale essential oil. Lavender is a good choice and helps with sleep disorder. If your essential oils are diluted, or safe to put on the skin, try rubbing some lavender oil on the soles of your feet before you put some socks on. This can be quite relaxing! Other options include putting an aromatherapy humidifier in your room. These push mist into the room, which can increase the humidity and make it easier to sleep. Usually, you'll place a few droplets of a relaxing essential oil into the humidifier water. Keep it running in your bedroom, and notice the difference! A more direct way of taking advantage of the benefits is using this TGA-certified, Australian made pillow spray. Putting a therapeutic mist on your pillow allows you to inhale it as soon as your head hits the pillow. The best vegan blend includes chamomile, lavender, and patchouli. This blend is naturally relaxing and can help calm you down before sleep. With this pillow spray, consumers report great results:
- 89% of consumers fell asleep 8 minutes faster than before
- 74% of consumers felt more energetic the next day
- 91% of consumers slept more deeply that night
Using a sleep mist certified by the TGA is one of the fastest ways to relax your body.
If you need a natural sleeping aid, a natural approach is best. Melatonin is a hormone that your body produces naturally. When it's dark, your body produces more. When it's light out, your brain makes less, which helps you feel more alert. If you need a little help in the melatonin department, natural sleep supplements are available. Experts recommend you take 1-3 milligrams two hours before your target bedtime.
Avoid Sleeping Pills
The magic of the sleeping pill has been touted for a while. Now, though, experts strongly advise against them. Why? Like most drugs, they can be habit-forming. Rather than letting your body fall asleep on its own, you'll require a pill to feel sleepy. Sleeping pills also provide artificial rest. You won't be getting the same quality of sleep that you'd receive if you fell asleep naturally. Quitting is hard, too. Symptoms of withdrawal include worsened insomnia, anxiety, and seizures. During everyday life, sleeping pills also dull your cognitive functions, which can be dangerous.
Turn the Thermostat Down
Your body is warmer when you're awake. When you're asleep, your body temperature drops a little. If the rooms too warm, it's difficult for your body to shut down and sleep. The ideal temperature for sleep is somewhere between 16 to 20 degrees Celsius, according to most studies. This is another reason why taking a bath is recommended. Often, it speeds up your body's natural cooldown when you get out of that hot bath! Sleeping with fewer blankets is also a good option. Or, if you sleep with a partner whose body temperature tends to run hotter, consider putting your bedroom thermostat lower than 16 degrees Celsius.
Go to Sleep
It may take a little experimentation before you find the perfect sleep aid for you. Don't give up, though! Once you figure out the right combination for your body, it's worth it. You'll experience higher cognitive function, better memory, improved emotional regulation, and higher productivity. There's really nothing like a good night's sleep. If you're interested in better sleep, contact us! We can help.