Getting a good night’s rest is one of the most important aspects of staying healthy and alert. However, it is more elusive for some than others. If you toss and turn and take hours before you fall asleep, you’re not alone. Don’t lose hope and think you’re doomed to a lifetime of endless nights. Here are some things you can do to fall asleep faster.
- Wind down at the end of the day. As soon as you walk in the door, decompress and leave your worries at work behind. Relax and get your mind off the long and stressful day you had, and focus on having a nice and quiet evening. Avoid talking about heavy issues, fighting with your spouse or watching an exciting movie or reading a suspenseful novel. Make a mental mind shift so that you can start slowing down mentally and physically to prepare your body for rest.
- Make your room as comfortable and relaxing as possible. Make your bedroom inviting. Remove any clutter and buy the best mattress and sheets you can afford. Your bedroom should be your refuge and you should look forward to lying down on your bed at the end of the day. When you enter your bedroom, you should feel like you just want to cocoon in your bed the rest of the evening. Dim the lights and take away the electronics that can distract you from falling asleep. That includes the TV, DVD player and computer. Purchase drapes that block off sound and light if you live in a noisy neighborhood.
- Take a hot bath. Relax your body with a nice hot shower. Put your shower on pulse or massage mode to help unloosen those tight muscles. Steaming away your stress will help you make the mental shift that you’ve washed away the worries of the day and you’re now ready to settle in.
- Avoid stimulants. Don’t drink coffee or anything caffeinated after lunch. It will keep you up at night. Watching that action packed movie may not be a good idea right before getting some sleep. This includes arguing with your wife, starting an online chat with your social network and watching the hard hitting evening news.
- Close your eyes and slow down your breathing. If you stay up looking at the ceiling, sleep will be elusive. Assume your favorite and most relaxing sleep position, whether it’s on your back, front or curled up on the side. Take deep breaths to slow down your breathing. This will physically relax you.
- Have sex. Since the bedroom should only be used for sleeping or sex, have sex to fall asleep. After you have an orgasm, endorphins are released that give you a feeling of well-being and relaxation. After a long day, you’ll also feel your fatigue once you get the deed done.
- Take melatonin. Melatonin is a natural supplement that you can take to help promote sleep. Pop a pill half an hour before you go to bed. You’ll start having the drowsy feeling in no time. You’ll wake up refreshed. This can be purchased at health food stores and at the vitamin supplement section of grocery stores and other retailers.
Try any of these tricks to fall asleep faster. These are safe and proven to be effective. This way, you spend the night sleeping, instead of tossing and turning.