We live in fast-paced times, and more and more tasks on our minds are taking their toll on how we sleep. We wonder more often than we used to what helps us fall asleep? How do we avoid insomnia and accumulating fatigue?…
The easiest way to fall asleep quickly would be to resort to drugs and supplements to calm the nerves. But is that the only method? Fortunately, no. If you’d rather try something natural that, by the way, can also have a good effect on the “daytime” part of your life, we have some suggestions.
It is good not only for small children, although it is easiest to take care of them. The human organism, including the adult one, likes to have everything arranged. The times of meals, the rhythm of the day… Well, exactly – the rhythm of the day.
Why can’t you fall asleep as easily as you’d like? Think about whether you lie down and wake up regularly. Setting consistent times, especially for waking up, is great for improving the quality of your sleep, but it also helps you fall asleep more easily.
Don’t let yourself be told that it doesn’t matter. If you want to sleep well and fall asleep easily, you need to say goodbye to electronics in the bedroom and checking your phone already in bed. The mere presence of electronic devices will work badly on you.
For one thing, we still do not know exactly what effect the radiation from these devices has on humans; we are guessing that it is not very positive.
Two – we even subconsciously remember that they are next to us and that ‘maybe something interesting will be displayed at this very moment’. Give yourself a chance to sleep soundly and let yourself fall asleep more easily by getting rid of distractions in the bedroom.
You can already see where we are heading… The secret to an easy night’s sleep, a good night’s sleep, but also the whole day can be summed up in two words: routine and a dose of healthy rigour.
3. Light that helps you sleep.
This seems obvious, but we often forget that we won’t be able to fall asleep if we expose ourselves to strong light moments before. Nature, the diurnal cycle, clearly tell the body that strong light (even if it is artificial) is still daylight.
If you really want to fall asleep in 2 minutes, try gradually reducing the brightness of the light before bedtime. For example, give up a strong lamp and switch on a warmer, dimmer bedside lamp light for the last few minutes.
If there’s light, there’s also strong sounds. As before – we can’t expect the body to calm down quickly if we expose it to noise just before bedtime. Remember that the definition of noise varies from hour to hour, so the level at which you listen to music during the day should not be the same at night if you want to fall asleep peacefully.
Bedtime is a time to reassure oneself.
When it comes to relaxing before bed, two things are worth mentioning.
- Simply: Don’t stress anymore:)
Stop torturing yourself with the issues of the day. Not everything always has to go perfectly for us, not every “tomorrow” is the one we eagerly await. This is natural. After all, it’s happened many times before, so does it make sense to think about it right before bedtime? Well, there is. To make falling asleep easier, remove such thoughts from your evening ‘itinerary’. How? Let’s move on.
- Meditate. Yes, try this method to calm yourself down. Assume a comfortable position and just breathe. Let your thoughts fly around, notice them, but don’t pay attention to them. Not only will you feel relieved after a while, but by practicing this method more often you will notice how it changes your attitude towards the world. It is worth trying. And 5 minutes of calming before bedtime will definitely have a good effect on how you fall asleep.
6. Limit intake of stimulating liquids
We’re not just writing about coffee, as it’s not the only culprit in your battle for a good night’s sleep. A few hours before your scheduled bedtime, give yourself a breather from drinks that energise.
So we are talking about coffee, but also black or green tea, not to mention even high sugar liquids like cola. It is not worth risking easy sleep for them.
7. Do not eat before going to sleep.
Well, if food was mentioned, for the sake of completeness, we must remind you that eating before bedtime also deteriorates the quality of sleep. You will find it harder to fall asleep, and when you do, sleep will not be as pleasant and relaxing as it should be.
8. Relax with a herbal tea
Just because we pointed out to you a point ago that most of the liquids we like to drink don’t work well for your sleep, doesn’t mean they all do. When it comes to falling asleep easier, it’s worth going back to the wisdom of our grandmothers and trusting herbal infusions.
If you don’t feel up to composing your own, try to find an herbalist in your area where you can buy a suitable blend. It’s always a good idea to add lemon balm or valerian in your evening infusion for easier falling asleep.
9. Focus on yourself (not focusing on yourself)
Finally, a bit of tricky advice. If you can’t fall asleep, thoughts are rattling around in your head, or maybe it’s even the thoughts that keep you awake and you fall into a closed circle of insomnia? Often simple meditation may not work for beginners.
This is when we recommend lying in bed and conducting a scan of yourself. Imagine taking your thoughts on a trip along your body. Start with your feet and slowly move upwards. Look at each body part slowly, observe how it feels. This is a simple technique to calm your mind and help you fall asleep.
Are we the only ones here who have an association with childhood sheep counting? 🙂