You’ve likely found yourself nodding off at your desk, yawing on the drive home, and moving at a snail’s pace right before bed. The minute you lay your head down though, you suddenly find yourself wide awake.
Being unable to fall asleep at night can be frustrating and leave you feeling groggy, unrested, and cranky the next day.
If you’re not sure how to fall asleep faster at night, be sure to keep reading for some of the best tips and tricks to help lull you to a peaceful night’s sleep.
1. Create the Perfect Sleep Environment
Before you can hit the hay, you’ll need to prep your bedroom. This includes changing harsh blue light for softer yellows, finding the best soundproofing insulation to drown out your noisy neighborhood, and a cozy mattress.
Transforming your room into a space designed for rest and relaxation can help lull your brain and body into winding down and facilitating a peaceful night of sleep.
2. Develop a Night Routine
After you’ve transformed your bedroom into the perfect sleeping environment, you’ll want to develop a consistent nighttime routine. This will help your brain start to unwind and prepare for bed.
Many people choose to avoid technology for an hour leading up to bed, while also doing skincare and hygiene habits. You can also incorporate journaling, reading, or meditation into your routine.
3. Breathing Exercises
Once you’re in bed, you may find your mind still racing, so practicing breathing exercises can help ease any anxieties or concerns you may be thinking about.
One of the most popular methods is the 7-4-8 method. To do this, you’ll breathe in slowly for seven seconds, hold your breath for four seconds, and exhale for 8 seconds. Repeat until you feel relaxed.
4. Skip the Afternoon Nap
Despite the call of your comfy couch in the late afternoon, you’ll want to hold off on taking a nap.
Taking a nap during the day can upset your natural sleeping schedule, making it tougher to fall asleep at night. However, if you absolutely must nap, limit it to 20 minutes. Anything longer can leave you groggy.
5. Talk to Your Doctor
If you still have difficulty falling asleep at night, you’ll want to speak with your doctor. This can be the result of a sleep disorder and will need to be assessed and treated by a professional.
Talking to a doctor can help diagnose chronic sleep issues like insomnia, sleep apnea, or parasomnia.
How to Fall Asleep Faster at Night: Your Simple Guide
Trouble sleeping at night can ruin your entire day, as you’ll likely feel angry, frustrated, and cranky. This can lead to decreased job performance and hinder your day-to-day life.
Remember, researching how to sleep well can help you wake up feeling rested and ready to take on your day.
If you found this guide on how to fall asleep faster at night informative, be sure to visit the rest of our website for more great health and lifestyle content.
