Tricks to Falling Asleep Faster and Staying Asleep Longer
By Vanessa Palencia
I think it’s fair to say that a majority of us love our sleep. Apart from feeling well-rested and energized for the day, sleep helps improve our memories, maintain a healthy weight, and lower our stress levels. But... falling and staying asleep can be extremely difficult. Consumer Reports estimates that about 164 million Americans struggle with sleep.
No wonder coffee roasting companies are doing pretty well out there…
Now, I’m no sleep genie, and I know that each person’s results may differ, but I have found a few methods that have proven to help me fall asleep, so I wanted to share a few of these *no-fail tricks to help you fall asleep faster and actually stay asleep!
*Disclaimer: these are no-fail tricks for me, but your results may vary.
1. Plan for tomorrow:
Without proper planning, we’ll go to bed stressed and worrying about what we need to do in the morning. These kinds of cluttered thoughts will take over your mind and NOT let you sleep. So, be sure to make time to plan for tomorrow (TIP: don’t plan 5 minutes before bed) so that you can go to sleep at ease. I have a big white board that I use to jot down important notes and plans for the next day. I start planning about an hour before bed, and it usually takes me 5-10 minutes to plan everything.
2. Drink something comforting
I prefer to have tea, but if warm milk with honey is your thing, then so be it. Do what works for you, but make sure that it isn’t caffeinated, because then we’re going to run into some problems getting you to bed.
3. Take a warm bath
This relaxes my whole body and shoots down my internal body temperature (a requirement for good sleep), which helps me get into that bed-time vibe. If you want to get fancy, then add some scented calming oils, like lavender or chamomile.
4. Read a book/ Write in a journal
Sometimes, I like to bring my book with me in the bathtub, but regardless of where I’m at, reading a book never fails to lull me to sleep. It’s also a great way to feed your brain before bed! BUT! Make sure that you put away all electronic devices, because once you pick your phone up, the blue backlight will alert your senses and cancel out any calming and relaxing effects that reading had on you.
5. Listen to relaxing sounds
I’m a big sucker for ASMR, but you may prefer something else. I once heard a woman say that she falls asleep to whale calls. Nothing is out of bounds. If hearing people eat does it for you, then find a compilation of people eating and play that in the background. Just remember, don’t have the volume too high to the point that it counteracts the purpose of making you fall asleep!
6. Close your eyes and dream
Literally. Force your dream! I’ve been trying to master the art of creating and controlling my own dreams and while I haven’t been successful yet, I’ve found that in doing this I have found a fast and efficient way of putting myself to sleep. I’ll close my eyes and start thinking of a storyline. From there I’ll start imagining everything down to the smallest detail. If I mess up on something, I’ll start it all over again until, alas, I’ve fallen asleep.
Do you have something crazy or out of the ordinary that helps you fall asleep? Share it with me! I’d love to hear it! Comment below or shoot me a DM!