9 tips to help you fall asleep at night

When it comes to falling asleep at night the people who were the worst at doing it have developed some of the best tips.

This is why I wrote these tips.

I had trouble falling asleep for school growing up and it got so bad that I would be up all night and then would end up sleeping in classes.

This could have been seen as narcolepsy but with these tips it helped me get back on track and towards a more comfortable day.

If these tips do not help you it is important that you go see a doctor. Sleep is an important part of your life and should be taken seriously. I hope these tips help you as much as they helped me.

Try these 9 easy tips:

Hide your electronics far away from yourself so you are not tempted to use them in the crucial hour before you fall asleep. If you want to take it a step further you should remove all screens from the bedroom. The blue light that your TV and phones produce can cause your body to still feel like it is daytime. 

Go for a walk after eating dinner. This will help your body relax and not make you feel so bloated before you cuddle up in bed for sleep. This will send your brain a crucial signal that it’s time to start taking it easy on yourself for the day.

Bedtime Alarms are a great way to set a routine that will not make it so easy for you to abandon your plan. It is a good signal to start prepping for bed and if you are on a strict routine your body will start to get sleepy as soon as that alarm starts ringing.

Chamomile Tea is a staple for when I have trouble sleeping. This tea does not have any caffeine and sometimes it can relax you so well you reach new lows for a resting heart rate. When your heart is beating very slowly it makes it very easy to fall asleep.

Diffusers are a great way to humidify dry air in the winter time. They also include many scented oils that can react with the body in very specific ways. Some can help you relax and some will help you get your day started. Try using the frankincense oil for ultimate sleeping power.

Set a plan for tomorrow It’s important that you take the time to list out all of your top priorities for the day tomorrow. If you do not plan for your next day it can leave you stressed out as you fall asleep because you just can’t stop thinking about what you have to do.

Take away all of your lights to make sure that while you are sleeping there is nothing that can disturb you. Red light is the only form of light that you should be allowing in your room. Red light is commonly used in the military for pilots before flying at night because it will make sure there eyes are ready to be able to take in maximum amount of light in pitch dark situations.

The right mattress is key to making sure you are getting the correct sleep. If you are tossing and turning at night your sleep can dramatically be affected in a negative way. Sleepcompare suggests that getting a foam mattress can dramatically change the way that you sleep because with no springs the transfer of motion will not disturb others sleeping in bed with you. Many people choose not to invest the right amount of money in their mattress when in reality you spend ⅓ of your life sleeping so you should make sure that you take the time and do you research where you will be spending all of that time.

Don’t be afraid of taking naps, taking a quick 20 minute power nap during the day can lead to you having more energy which will help you end up falling asleep at night. Try to refrain from taking a nap that is longer than 20 minutes. Anymore than 20 minutes can sometimes lead to you being a bit groggy as the day goes on.

 

Source:

https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf

https://www.nhlbi.nih.gov/node/4605

All research for this article is information from the National Institute of Health. They have the largest collection of resources when it comes to all forms of sleep studies. For more information on the National Institute of Health please visit nih.gov.