If you’re a night owl like me, you probably have a hard time falling asleep at night. I tend to be more energetic at night and love staying up super late, which is actually really bad for you. I’m trying to get into a routine of going to bed early and waking up early so I’m more productive and get an ample amount of sleep. I’ve come up with 5 tips for falling asleep faster that have been helping me and I hope they help you too!
1. Read a book |
Some nights I just want to binge on Netflix before I go to sleep, but television, and electronics in general, stimulates the brain, which delays the secretion of melatonin –a sleep-inducing hormone that is essential for quality sleep. The last thing you want to do before going to bed is to stimulate the brain, which will keep you up at night.
Reading a book before bed is a good idea because it relaxes the mind, reduces stress, improves memory function, and is overall much healthier for your body and mind than watching TV. I like to read for at least thirty minutes, but that usually turns into at least an hour. Another fun fact, studies have shown that those who read more fiction improve their ability to empathize with others. So basically, reading is overall so great. Don’t know what book to read? Check out the book I’m currently reading.
2. Drink some tea |
Drinking tea before bed will also aid in relaxation and de-stressing, which aids in falling asleep faster. I like to drink either spearmint tea, which is naturally caffeine free, or make some cinnamon and honey tea, but any will do– just make sure it’s decaffeinated!
3. White noise |
A white noise app is great if you’re trying to drown out other noises. It’s also great if you’re the type of person who needs some background noise to fall asleep, but again you don’t want to leave the TV on because the light disturbs your sleep. My favorite white noise app is Relax Melodies because there are so many different “noise” options. My favorite are the thunderstorm and rain options; they put me right to sleep.
4. Take a bath |
Another great way to unwind after a long day is to take a bath, which I especially love during the fall/winter months. Light some candles, grab a good book, some tea or even some wine, and you’re bound to feel more relaxed. If your body and mind are relaxed, you’re more likely to fall asleep faster. I love using Epsom salt because it really relaxes the body, but adding some oils and such makes the bath more luxurious.
5. Aromatherapy |
Aromatherapy is a great way to fall asleep faster. Essential oils such as lavender, Roman chamomile, Ylang Ylang, Bergamot, and Sandalwood are just a few essential oils that have a calming and soothing effect, which is why they may aid in falling asleep faster. Of course, you have to figure out what scents work best for you since everyone is different, but lavender is the most common. If you don’t want to invest in some essential oils (which can be pricey depending on which one you get), you can always purchase a pillow mist such as the Lavender Chamomile one from Bath and Body Works if you’re in America/Canada or this one from L’Occitane if you’re in the UK.
And if these tips don’t work, you could always go through and count each character you once loved on Game of Thrones that is now dead and cry yourself to sleep; it works every time.
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