I’m one of those lucky people who need a lot of sleep, but even I sometimes need some tips to fall asleep fast.
I am lucky, because basically my body forces me to sleep enough.
Unfortunately, that doesn’t automatically mean that I fall asleep easily.
A couple of weeks ago, I already cut out caffeine from my diet (I now only drink decaf) and that already made a big difference.
So does going to bed at the same time each night. Turning off screens at 10PM and reading in bed with the lights low.
But this doesn’t always do the trick…
Why you need these tips to fall asleep
Sometimes there is still too much stuff in my head. Or maybe I’m too emotional. Sometimes, it’s not even falling asleep that I have trouble with. It’s staying asleep. I’ll just randomly wake up in the middle of the night and be fully awake. Isn’t that crazy!
So, for those of you (and for myself) who have a pretty good evening routine, but still have trouble falling asleep at times, I want to give a list of effective quick fixes. I’ve gathered 13 quick, but powerful tips to fall asleep faster.
Why sleep is important
If you normally have no trouble falling asleep, then there’s no need to get the big guns out either. Or perhaps you already use a bed-time ritual and that normally works fine, but sometimes you just can’t sleep.
And you know that even on night of bad sleep can ruin your well-being. What with a job, the household and kids! So you want to feel refreshed in the morning. These sleep hacks help.
Sleep the overwhelm away!
Much of that frazzled feeling we experience every day comes from being tired. It’s not just that moms get less sleep, we also expend a lot of energy juggling everything while still providing love and attention to our kids. It’s a hard job!
Even one bad night can undo lots of hard-earned rest. So you’ll want to prevent that from happening.
You’ll find that the more rested you are the less of an overwhelmed mom you’ll be. This is because sleep is really at the basis of your general health and well-being. Self-care starts with sleep, moms!
This is why I’ve listed 13 quick tips to fall asleep that you can use, without having to turn the house upside down in the middle of the night. Mostly, at least
Read on for my 13 tips to fall asleep fast!
1. Warm milk & honey
One great and quick way to help yourself to fall asleep is to fill your stomach with something warm. And not just warm, but a bit sweet and filling too. Think of it as having a full stomach after a wholesome meal, but than with fewer calories and less fuss. It is late, after all!
2. Wear socks
Okay, okay, it’s not too sexy. But it’s effective and that’s what counts. Some nights you just need to be practical. We can’t sleep when we’re cold. The extremities have the most trouble here, receiving less blood. Put some socks on to keep your feet warm and you’ll find that the chill you felt will disappear. Soon, you’ll be off to sleep.
3. Open a window
Might sound contradictory to my previous tip, and you might want to reconsider if you live in a really cold climate. But for most of us, our duvets are enough to keep us warm. Falling asleep in a stuffy room, though…not so great. Open up a window just a tad to let the fresh air in. You’ll find that the fresh air does you good. You’ll breath more deeply and relax more easily with the window open a bit.
4. Wear a sleeping mask
I was hesitant at first about this one. I didn’t like the idea of waking up and not being able to see what was around me. But I’m hooked now! A sleeping mask is such a great way of blocking out all light. And even if you think you’re immune to light in the bedroom, give it a try. I think you’ll be surprised how much of a difference it makes. As a bonus, the thing keeps your eyes closed for you, so you can’t lie there staring at the ceiling.
5. Read, but not something exciting
Which doesn’t mean that it should be boring. Just don’t pick something that’s too arousing. Reading tires the eyes. That, together with the fact that you’re lying down, makes your brain think it’s on it’s way to sleepy land. And guess what, that’s exactly where it’s going.
Like I said, don’t pick anything too exiting, or the emotion and excitement will undo the beneficial effects!
6. Wear comfy clothes
Or better yet, nothing at all. Restrictive clothes, even if it is cotton, can make your body feel too uncomfortable to fall asleep. Where soft, wide fitting clothes in bed. And if it’s not too cold, sleeping is best done in the nude, allowing your body to stay at optimal body temperature and without your clothes getting into the way of being comfortable.
7. No pets in the bedroom
Our cat likes to sleep on the bed. His favorite spot? In the way! You need to be able to move in your sleep, turn around or stretch out your legs. You can’t do this if your pet is in the way. So as much as you love your pet, if you want to have a good night’s sleep, keep them out of the bedroom.
8. Use lavender oil
The scent of lavender calms the mind, putting you into a frame where you’ll fall asleep easier. Just sprinkle some on your pillow to let the scent drift to your nose.
9. Get up, take a bath, try again
Okay, so perhaps this counts as one of the big guns, but if you find yourself wide awake this can help. Tossing and turning definitely doesn’t, so getting up and restarting can be a very good idea. Run a nice warm bath, soak for 15 – 20 minutes, preferably with the lights turned low, and then crawl into bed again. Your body should be much relaxed now and soon you’ll be drifting off to sleep.
10. Count breaths
I don’t know anyone for whom counting sheep works, but I know that counting breaths is quite effective. Put yourself in a comfortable position and focus on the your breath as it goes in and out. Count every time you’ve completed a full inhalation and exhalation. This is a very soothing practice and it prevents your mind from wandering off and keeping itself busy.
11. Daydream and make up a story
Or should I say night-dream? This is one of my favorite methods. Pick something, like imagining a romantic dinner with your partner, and fantasize what that would be like. Keep your eyes closed and start dreaming while your still awake. Include details, like what you’d wear and where you’d go. What would you be having for diner. Soon enough, your brain will get the clue and drift off into sleep.
12. Use an app
What? Isn’t this supposed to be screen-free time? Yes, it is, but you can make an exception here. Download an app, such as the Calm app, and listen to the soothing sounds with your eyes closed. You’ll find yourself getting calmer and slowly drifting off.
13. Use a Yoga bed-time routine
Number 13 in my list of tips to fall asleep is to do some Yoga and stretching before you get into bed. This can be a great way to prepare yourself for sleep. Just a few minutes of yoga can get the remaining stress and tension of the day flow right out of your body! And off to sleep you are!
Now, get into bed and put these tips to fall asleep to good use 🙂