If you're reading this, there's a good chance you might be lying in bed trying to doze off but just... can't. It can be frustrating to get ready for bed, but find yourself staring at the ceiling waiting for Zzz's to come.
For those restless nights, consider trying one of these favorite tricks to finally fall asleep.
1. Stick to a Sleep Schedule
Let's begin with the foundation. This is especially important if you find yourself restless many nights. One of the most important things you can do to improve your sleep quality is to stick to a consistent sleep schedule. This means going to bed and waking up at the same time every day — yep, even on weekends. This will help regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Relaxing Sleep Environment
Your sleep environment can have a big impact on your ability to fall asleep quickly. Make sure your bedroom is cool, quiet, and dark. If you need, opt for tools to help create this, including:
- Blackout curtains
- Earplugs
- A fan or white noise machine
- Comfortable mattress and pillows
- Soft, breathable bedding
- Weighed blanket
3. Avoid Stimulating Activities Before Bed
Avoid stimulating activities such as using electronics, watching TV, or exercising at least two hours before bedtime. These activities can interfere with your body's natural sleep signals and make it harder to fall asleep. Instead, try relaxing activities such as reading a book, taking a warm bath, or practicing meditation or deep breathing exercises.
4. Try Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups to help promote relaxation and reduce muscle tension. Start by tensing your toes and holding for a few seconds before releasing. Then, move on to your feet, legs, and so on, working your way up to your head and neck.
5. Don't Stress About Sleep
Finally, don't stress about falling asleep. While this is easier said than done, it really makes an impact. The more you worry about not being able to fall asleep, the harder it becomes. Instead, try to accept that it may take some time to fall asleep and focus on relaxing and letting go of any thoughts or worries.
Start with one to two of these simple tricks and see what works best to help you doze off. Remember, everyone's sleep needs are different, so don't be afraid to experiment and find what works best for you. Sweet dreams!