Home Sleeping Well 7 Important Tips to Fall Asleep Easily

7 Important Tips to Fall Asleep Easily

We all know this scenario. You stare at the ceiling; thoughts chase each other as you wait for sleep. You say, “It won’t be like this; I’d better pick up the phone; maybe I’ll fall asleep while I’m fiddling with my social media accounts”. Half an hour later, you find yourself soberer than before, focused on people’s lives…

Sleep is essential to your health for many reasons. For this reason, it is not enough to sleep; the duration and quality of sleep are just as important. Easier said than done, right? “I already know how important sleep is; I don’t know how to fall asleep.” If so, let’s look at a few valuable tips together.

Lower the temperature in your room.

Keeping your room cool at night will help regulate your body temperature. If the room you sleep in is too hot, your body temperature makes it difficult to fall asleep. Try keeping the room temperature between 15-25 degrees to fall asleep faster. Besides, keeping the superior room forces you to use softer, more comfortable blankets; Who wouldn’t feel comfortable in a soft blanket? Nobody likes to go to bed depressed at night anyway, do they?

Be more physically active during the day.

How can we expect to fall asleep immediately if we’ve been sitting still all day? And when all the energy we need to throw out in our body has accumulated? If you don’t stay physically active throughout the day, your stress hormones can rattle you off as you try to sleep. Staying physically active throughout the day is very helpful for healthy sleep. Particularly in the morning hours, doing physical activities will help more than in the evening. Your physical activity during the day will also increase the quality of sleep you get by increasing the production of serotonin in your brain – which reduces the stress hormones you produce.

Suppose you don’t have time to exercise or have many excuses not to; start with small steps. In the morning, you can choose a farther stop to take the company bus, use the stairs, or try to walk to the places where you drive, although it is close.

Turn off electronic devices.

Browsing the Internet or playing phone games are severe stimulants and make it difficult to fall asleep. Light and electronic devices make it very difficult for your mind to relax. When we say electronic device, do not think we are only talking about the phone. If you play video games or watch TV before bed, you may think about the next episode of your favorite show or how to beat the next level in your game. All these stimulants create unnecessary thoughts that occupy our minds and make it difficult to fall asleep. Put away electronic devices a few hours before bed, and give yourself time to unwind.

Don’t stop looking at the clock.

Are you one of those who keep track of how many hours you have left in bed by constantly looking at the clock? So do yourself a favor and try to hide your watch. When your eye is continuously in front of you, you are stressing yourself out by regularly checking the remaining time. We probably don’t need to mention once again that stress makes it difficult to fall asleep. 🙂 So, stop worrying about time; Give your body and mind a chance to unwind.

Relax your body.

A calm yoga practice before sleep will help stretch your muscles and relax your body. If you have the time and can practice yoga, great! If you don’t have time for this or don’t want to spend time on it, that’s fine. You can also relax your body by lying down. Sit on the bed comfortably, close your eyes and take a few deep breaths. Then, starting from your fingertips and working your way up, slowly give your full attention to your body and consciously relax your muscles one by one. You will find that the tiredness is draining from your body, and your mind is freed from complex thoughts and calmed down.

4-7-8 Breathing technique

Here’s how you can practice the ‘4-7-8’ breathing technique: this technique is used to help you fall asleep quickly by slowing your heart rate and increasing the amount of oxygen in your bloodstream, relaxing the mind and body. Even if we are unaware of it, our central nervous system gradually decreases activity, and anxious thoughts disappear when this method is applied.

  1. First, you touch your tongue to your palate, behind your front teeth, and keep it there the whole time.
  2. Inhale calmly through your nose for 4 seconds.
  3. Hold your breath for 7 seconds.
  4. Exhale through your mouth for 8 seconds.

Enjoy the magic of lavender oil.

Nature, how beautiful you are! The scent of lavender is good for stress and anxiety. It relaxes and allows us to have a better quality sleep process. You can fall asleep faster with a few drops of lavender oil on your pillow.

There are many reasons why it is difficult to fall asleep. If you have trouble falling asleep despite trying all these, you can get help from an expert.