5 Hacks for Falling Asleep Fast
There really is no good substitute for quality sleep. Your immune system, brain, hormones, tissue repair, stress response, sanity, the list goes on, all depend on you sleeping well. Sleep is 1 of the 4 pillars of wellness that my practice approach runs on and I have found it to be such an issue for many clients. The main issues that I see with clients is that they are either not getting enough sleep, not being able to fall asleep or waking up frequently, which all result in not feeling rested the next day. So below are my top 5 tips for falling asleep fast and feeling more rested.
1. Ditch Screens at Least 1 Hour Before Bed
I know that this doesn't sound fun if you have trained yourself to fall asleep in front of a screen, be it your mobile, tablet or TV but the blue light that these screens emit seriously messes with your hormones (think melatonin) and how easily you are able to fall asleep. Ideally, you want to not look at a screen at last 1 hour before bed. This tip is well worth it and seriously works like magic.
2. Dim the Lights
Low lights before sleep helps to compliment your body's natural circadian rhythms and trains your brain that it is bedtime. Melatonin production will occur at more accurate intervals and it will be much easier to fall asleep faster naturally.
3. Make Like an Ice Cube
This tip has been especially helpful for clients who are visual learners and it works like a charm. As you lie in bed, get comfortable, find that perfect position and then pretend that you are an ice cube and visualize yourself letting go, changing shape and melting into your bed. This is such a simple trick, but if you truly focus on it, melting, melting and more melting - before you know it, it's the morning.
4. Meditate for 10 Minutes
As the very last thing before you go to bed, meditate for 10 minutes before jumping into bed. It doesn't have to be the best meditation of your life. Just sit upright next your bed, on your bed or in a chair, close your eyes and focus on the sound of your breath. Listen to your breath and bring your attention gently back to your breath when your mind wanders for 10 minutes straight. I've tried 5 minutes, but it just doesn't do the trick. I always find that I feel more rested in the morning as well.
5. A Sleep Journal
Have a little notebook next to your bed and before you fall asleep write down (point form works best) a list of all of your worries and stresses. Write down everything that is on your mind and bothering you. Then close the journal and go to sleep. This way your worries have not been neglected or forgotten, rather simply taken off of your shoulders for the time being allowing you to rest. Problems for another day.
What do you think?
I’d love to know how the above tips work for you and whether you have anything else to share and teach in the comments.
Photo credit: @logannolin