One thing is certain, you can’t figure out how to fall asleep by stressing about not sleeping. If you are looking hints about how to sleep and how to sleep quickly, this article may offer you the advice you need.
Why Aren’t You Sleeping?
Start by identifying why you aren’t able to sleep. List all the things you suspect may be affecting your sleep. When your list is complete you will have a pretty accurate outline of the problem. It is highly likely that you will identify an increase in stress and/or anxiety to be the reasons you are not able to sleep. Other frequent culprits are a poor diet and generally bad sleeping environments.
Practice Good Sleep Hygiene
Experts on the subject of sleep instruct patients suffering from poor sleep habits begin to solve the problem by establishing good sleep hygiene habits:
1. Condition your body for bedtime every night by developing a bedtime routine consisting of 5 indicators that tell your body it is time to sleep.
2. Note that the bedroom is meant for sleeping and sex and should not be used for any other activities. This means no computers, smartphones, TVs, or other devices allowed.
3. Don’t stress about sleep. If for some reason you are unable to sleep, don’t fight it, get out of bed and do something else until you feel sleepy again.
4. Go to bed the same time every night and awake at the same time each morning. Follow this schedule even on weekends.
5. How to fall asleep should not be an issue present in your mind, and this will only seek to make you anxious. Sleep is a natural bodily function and should not be over thought about on focused on too much.
Use your Built in Clock
Your body has a built in biological clock conditioned to sleep at set times each day. Maintaining this routine is essential. Instead of worrying about how to go to sleep, focus more on making sleep time a ritual. If you want to read before bedtime, make it a routine thing every night. If you like listening to music, doing so each night before bed lets your body know that it is time to sleep.
Use the Bedroom for its Intended Function
Oftentimes, people use the bedroom as a multi-purpose room. They eat in the bedroom, watch television and even do paper work and allow clutter. Sleep researchers say that if you want to sleep well consistently the bedroom should be used only for sleeping and sex.
The bedroom environment should also be conductive for sleeping. This means keeping the lights dim and maintaining an cool temperature during the night. It is also a good idea to open the bedroom window for a period of time to let fresh air into the room.
Can’t Sleep? Do Something Else
If you are unable to fall asleep after being in bed for more than 20 minutes, get up and go to another room. Try light, slow stretching exercises for 10 minutes or so, and then return to your bedroom once you start feeling sleepy again. Stretch each muscle in your body one by one, from toe to neck, concentrating on making each one tired as you go.
Worrying about how to fall asleep makes things even more stressful. Instead incorporate positive and healthy changes to your lifestyle. Maintaining good sleep hygiene will help you settle into a disciplined routine which is, by far, most important when learning how to sleep quickly.