Simple tips to help falling asleep faster
How to Fall Asleep Quicker
Struggling to fall asleep can be frustrating and can impact your overall well-being. Here are some effective tips to help you fall asleep faster and enjoy a restful night:
Vagal Relaxation Before Bed
The vagal nerve is all the rage lately and with good reason. Being able to tap into this cranial nerve can help relax our nervous system and take us out of 'fight or flight' mode. Activities that can help engage are simple and effective and can include deep breathing exercises, meditation, warm showers or baths, and gentle yoga (to just name a few) can help calm your nervous system and prepare your body for sleep. If you're looking for a good at home yoga routine, I personally enjoy Yoga with Adriene. For belly breathing and mindfulness exercises visit my YouTube page for yours truly to walk you through several of my favorites.
Belly Breathing
Practice belly breathing to relax your body and mind. Lie or sit down comfortably, place one hand on your abdomen, and take slow, deep breaths, allowing your belly to rise and fall. I have a full blog article on "How to Calm Down fast: with more detail but the goal is to quicker swicth your body from a 'fight or flight' response to 'Rest and Digest' response. Start with 10 breaths and see how you feel, you want to feel relaxed afterwards but NOT seeing stars. This technique can help reduce anxiety and promote sleep.
Limited Screentime
Reduce exposure to screens at least an hour before bed (I know this can be challenging). The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Reading a book or listening to gentle music is often more effective at calming our bodies.
Dark and Cool Room
Create an optimal sleep environment by keeping your room dark and cool. Darkness signals your body that it’s time to sleep, and a cooler temperature can enhance sleep quality. It doesn't not have to be pitch black but please don't turn on the T.V. which defeats the purpose.
Limited Alcohol Before Bed
Avoid consuming alcohol close to bedtime. While it may initially make you feel drowsy, alcohol can disrupt your sleep cycle, leading to a less restful night.
White Noise
Using a white noise machine, app or even a simple fan can help drown out background sounds and create a soothing auditory environment. This can be particularly helpful if you live in a noisy area or have a partner who snores.
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