Falling asleep is something we do naturally. But there are times when it just takes too long and we spend what seems like an eternity tossing and turning in bed, counting the seconds slower and slower as they go by. It’s not fun!
So if counting sheep doesn’t work (and it never has for me), check out these ways to get to sleep quickly.
Turn off all the lights
That means every light.
So if you use an alarm clock, cover it up.
If your phone charger or anything else has the smallest light, cover it.
The same goes for that little light on the front of your TV.
The closer you get to total darkness, the better.
Cool down
Temperature is one of the variables that influence how quickly we fall asleep.
The problem is that the outside temperature often fluctuates, which in turn affects the heating or air conditioning.
So you are sleeping in a room that is maybe several degrees different from last night’s temperature; it is not good since our body is a creature of habit and prefers consistency.
Adjust the thermostat and make sure your room is warmer than the rest of the house if you want to get a quick night’s rest.
Slow down before bed
Our mind does not stop instantly.
It’s more like a supertanker – it takes time to slow down.
That is why it is not a good idea to go to your emails or Facebook or wherever “one last time” before going to sleep. You’re waking up your mind, and you’ll pay for it for an hour or so before your mind slows down enough for you to fall asleep again.
Reading a book or magazine (real, not on electronic devices like Kindles) is fine and can be a good way to help you relax. That is why we tell children bedtime stories and they often fall asleep earlier that way.
Which means you might consider listening to a book, especially if you’ve bought one of those high-tech pillows with built-in speakers.
Take a bath
A good warm bath is a good way to help you relax.
If you haven’t bathed, a warm shower will work the same way, but it’s not as relaxing because most of us shower standing up.
Listen to a relaxation MP3
There are many different relaxation MP3s available.
Some are just peaceful sounds, like the fire of a campfire or the ocean waves gently lapping on a beach.
Others are guided meditations that will gently bring you into a more relaxed state.
However, others have special tones like embedded binaural beats that help your brain get into the same state it would be in during regular sleep. No drugs or pills, just a few shades you probably won’t even notice.
Or you could use a hypnosis track; Most people feel quite sleepy when hypnotized, so using a purpose-recorded track can build on that and help you fall asleep quickly.