Want to know how to go to sleep fast?
There are certain practices that can help you get a peaceful and uninterrupted night’s sleep.
So without further ado let’s look at some the best tips to getting a smooth and tranquil night’s rest.
Create Your Ideal Sleeping Environment
Your bedroom should be used for sleep, and sleep alone. This means you should remove any distraction which aren’t associated with getting a decent night’s sleep.
So, no TV, electronic gadgets, such as laptops, tablets, or e-readers.
Is your mattress ideal for sleeping on? If not it’s time to replace that hard and lumpy mattress with something that is softer and more alluring.
Are you someone who feels constantly cold in the evenings? Then look into installing a heather in the bedroom, or a heated blanket.
Some people swear by the use of essential oils and an oil diffuser, which helps them to nod off far quicker.
Try Breathing Exercises
Many people find that deep breathing and certain breathing exercises help them fall asleep faster.
This takes your mind off the stresses of the day or even worrying about whether you’re going to fall asleep as quickly as you’d like.
There are methods such as the 4-7-8 breathing technique.
In fact, author Mark Williams has created an entire sleep enhancing program around 7 breathing techniques (as well as various other methods). You can read my review of Mark’s 7 Day Mind Balancing Plan here.
Establish a Pre-Bedtime Routine
This doesn’t have to be a long-drawn-out affair and there are certain things you can do throughout the evening leading up to sleep which can aid your night’s rest.
Try turning your phone off 30-60 minutes before bed. I know this may seem like the end of the world to some of you, but blue light from your phone (and any other electronic devices for that matter) can interfere with your melatonin levels. This will just make it harder for you to fall asleep.
You should also be wary of when you’re eating before bedtime. There’s nothing wrong with a very light snack an hour or so before sleep, but you should consume your main evening meal at least 2-3 hours beforehand. This allows your digestive system to rest before you hit the sack.
Limit Alcohol Consumption Prior to Going to Sleep
I’m sure there are some of you who believe that consuming alcohol helps you to drop off easier and faster. You may even feel like you’re getting a decent night’s rest when you enjoy a few glasses of your favorite tipple.
However, nothing could be further from the truth.
You may actually be in bed for the recommended 7-9 hours after a beer, or a glass of wine or two, but the quality of your sleep is drastically worse.
The consumption of alcohol dramatically reduces the amount of REM sleep you’re getting. While many believe that REM sleep is related to dreaming, it is actually more about relaxing and restoring the mind to face whatever comes at you the following day.
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Is There Too Much Light in the Bedroom?
Linking in with creating the right environment for sleep you may wish to look at the amount of light in your bedroom at nighttime.
Perhaps a set of heavy or dark curtains could completely darken the room, blackout shades are great for this, or you may even wish to try sleeping with an eye mask.
Any form of light will decrease the production of melatonin in the body. Melatonin is a hormone which regulates your sleep-wake cycle. This is generally why you feel more awake and alert during the day (light) and sleepier at night (dark).
I Cannot Stress the Importance of Cutting Out Blue Light
If we look back at our ancestors – they rose at first light and went to sleep when it was dark. In fact, the only source of“unnatural light” they had came from fire. There was no concept for artificial light as electricity hadn’t been invented yet.
Fast forward a few thousand/million years and artificial light is everywhere we go.
However, the most harmful to getting a good night’s rest and falling asleep quickly is blue light.
We spend most of our evenings typically sat in front of the TV, on our laptops, smartphones, etc.
This exposure to blue light (especially in the evening) confuses both our mind and body, which can cause the production of melatonin to decrease. The end result – both the mind and body doesn’t believe it’s time to sleep.
Realistically, you don’t want to be using any electronic equipment at least an hour before bedtime
If you must use these electronic device then look into specific glasses or apps that block out the effects of blue light.
It’s also true that TV is your best bet (if you have to) as your eyes are further away from the screen when compared to phone, tablet, or laptop.
Quieten Your Mind Before Sleep
One of the major reasons most of us are unable to fall asleep at night is because of an over-active mind. You have thoughts about what occurred during the day racing through your head, or you’re constantly worry about the next day or something in your future.
This is when it’s important to relax the mind and simply let these thoughts pass by. Let’s face it, there’s nothing you can do now about what’s happened in the past, it’s gone, the time has passed.
In the same vein, why spend your time worry about something that hasn’t happened yet, when really you should be concentrating on the here and now. Your mind should be focused on getting a good nights sleep so you’re ready to tackle whatever the world throws at you tomorrow.
My favorite method of quietening the mind is journaling.
I basically spend 10-15 minutes before bedtime writing about what’s happened during my day.
However, I don’t want to reel off every negative thought and action that has impacted on my day. Instead, I want on focus on the positives.
I generally write between 5-10 different things I am grateful for that happened that day.
This can be anything – how lovely my morning cup of coffee tasted, the fact it was a beautiful warm and sunny day, how I managed to shave 2 seconds off my 5k time. You get the picture.
Remember That You Are in Charge of How Well You Sleep Tonight
There are many things that can help you go to sleep fast, and many of them are within your control.
You may be sabotaging getting a decent night’s rest without even realizing it.
So, I urge you to put some of what you learned here into action and finally enjoy a peaceful night.