1. Breathing Exercises
Doing something like taking a couple of minutes every night to do some relaxation or even breathing exercises can help you fall asleep quicker. Using a quick breathing exercise before going to bed is one of the best ways to reduce your heart rate, decrease your blood pressure, and lower your stress levels. All of this can help lead to a faster ability to fall asleep. Here is one of the more simple breathing exercises you can implement before going to bed.
– Inhale through your nose for 6 seconds
– Hold your breath for a count of 3 seconds
– Exhale directly through your nose for 6 seconds
– Hold the exhale for 3 seconds
– Continue to repeat this at least 4 times
2. Unplugging Your Electronics
One of the things that can keep you from being able to fall asleep is exposure to screens. Try to shut off all of your devices a minimum of one hour before laying down. This will keep you from getting stimulated through the blue light that emits from these screens. Blue light can closely mirror natural sunlight which can trick your brain into thinking it’s daytime. It will also keep you from getting stimulated or distracted by the media you are viewing or reading. This can make it much easier for you to relax.
3. Darken Your Room
You are going to want to try to get your room as dark as possible. Try to use blackout curtains to minimize the light creeping into your room. This is especially true if you sleep during unusual hours or if you are located in the middle of the city. Any ambient light can serve as a distraction and it can cause you to be unable to sleep. This can include light emitting from your clocks, electronics, and more. Use electrical tape if you have light emitting from these things to avoid it becoming a distraction.
4. Keep Your Bedroom Cool and Comfortable
One of the best things you can do to improve your ability to fall asleep in your room is by lowering the ambient temperature. You want to try to keep the temperature around 65 degrees. This way, you ensure that your bedroom is at a temperature that is conducive to falling asleep and staying asleep comfortably.
5. Limit Intake Of Caffeine
Caffeine is a stimulant. A lot of people might suffer from an inability to fall asleep because they are consuming too much of it. If you are someone who drinks too much caffeine throughout the day, cutting down on your caffeine consumption is one of the best things you can do. This will ensure that you don’t have stimulants that are causing you to have sleep disturbance. If you cannot cut out caffeine in its entirety, it would be best to try to stick to drinking it early on in the day. Drinking caffeine can increase the production of hormones that are responsible for increasing your heart rate and endurance. Therefore, if you are drinking it too close to your bedtime, it can negatively impact your ability to fall asleep.
6. Get Sunshine Daily
While it’s not always an easy task to get yourself a lot of sunshine throughout the day, you do want to try to get some natural light exposure in your daily life. This can do wonders for helping you sleep at night. Simply being outside and being exposed to natural sunlight can help to realign your body’s internal clock. This can allow your circadian rhythm to get synced up to where you can get better sleep. A lot of sleep experts have recommended that if you are suffering from the inability to fall asleep, you should be getting a minimum of one hour of sunlight exposure in the mornings.
7. Keep Your Schedule Consistent
When you are looking to get your sleep back on track, you want to first correct your sleep schedule. This is going to be one of the most effective ways to ensure that your body’s internal clock is well aligned. Try to wake up at the same time every day and try to go to sleep at the same time. The better you can do this, the more aligned your body’s clock will be and the better your sleep will be.