Tossing and turning for hours – is this how you spend your nights in bed as you try to fall asleep?
Experts say that it should only take 10 to 20 minutes to fall asleep. If it takes you much longer than this, you might need to start looking for ways to learn how to sleep better and faster.
Fortunately, you can fall asleep faster and sleep better if you learn the right techniques. Here are some things you can do that might help you fall asleep faster and stay sleeping longer.
Eliminate All the Light From Your Bedroom
Do you sleep with a light on in your room? Your brain function works differently in the light than in the dark, so it’s essential to keep your room dark when you sleep.
Your brain produces a sleep hormone called melatonin when it’s dark. The darkness triggers your brain to do this, but it only does it when it’s dark. If your brain senses any light, it can interfere with this activity.
Therefore, make sure you eliminate all light sources from your bedroom. If you have an alarm clock, it might emit light. While it might not give off a lot of light, it might still emit enough to interfere with your sleeping habits.
Additionally, set your phone with the screen side down on your nightstand while you sleep. If you receive notifications while you are asleep, you will not notice the phone lighting up each time this occurs.
Adjust the Temperature in Your Room
If you’re experiencing trouble falling asleep or staying asleep, it might be due to the temperature in your room. Most people sleep more soundly in a cool bedroom.
If possible, turn the temperature down in your room, so it stays cooler. Cooler air makes people drowsy and more comfortable. When you’re cooler, you might cuddle up under your covers and find it very relaxing.
The goal of falling asleep faster is finding ways to relax and make bedtime more comfortable for you.
Turn on a Fan
Turning on a fan is a trick that helps a lot of people fall asleep faster, and it works for two reasons.
First, turning on a fan in your room provides a cool breeze for you. If your room is hot, you’ll cool off faster with a fan running.
Secondly, a fan provides a constant sound. The humming of a fan can make you feel more relaxed, and it can also block out other noises.
If you live in a noisy apartment building or have neighbors with barking dogs, turning on a sound like this can cover up the other noises you hear. By doing this, you might be able to relax a little easier.
Change Your Evening Diet
Learning how to sleep better might also require some lifestyle changes. One thing you might need to change is your evening diet.
For example, do you drink caffeinated beverages before bed? Even if you drink these in the afternoon, they might affect your sleep schedule. The best thing to do is to avoid drinking or consuming things with caffeine.
Get on a Sleep Schedule
Some people find that their sleeping problems are the result of not having a schedule. If you don’t have a sleep schedule, your body’s circadian rhythm might not know what to do.
If you want to fall asleep faster, you might need to work on the hormone regulation involving your circadian rhythm. The best way to do this is by making a schedule and sticking to it.
A sleep schedule includes two main things: the time you go to bed and the time you wake up.
Going to bed at the same time each night helps your body know when to relax and go to sleep. Waking up at the same time each morning also regulates your body’s systems to help you sleep better.
Address Your Problems in Life
If you’re the type of person that stays up late at night in bed thinking about all the problems in your life, you might have trouble falling asleep.
When you think about the issues you have in your life, it keeps your brain busy and alert. When your brain feels alert like this, you might not be able to fall asleep.
An excellent remedy for this is to address the problems you have in life. If possible, go to a therapist for help or talk to encouraging and positive friends.
When you start working through your issues, you’ll be happier and less depressed or nervous. As a result, you might see an improvement in your sleeping schedule.
Taking supplements is also helpful. Some people take melatonin tablets to supplement the lack of melatonin their bodies produce.
Others take CBN gummy chews. If you haven’t tried these, you might want to give it a shot. CBN has sedative effects that help you feel tired and relaxed.
Avoid Cellphone Use Before Bed
One last tip to try is avoiding the use of a cellphone before bed. You might not realize the effects your cellphone has on your life, including how you sleep.
The blue light that comes from your cellphone screen mimics daylight. When your brain sees this light, it decreases the production of melatonin.
If you normally lay in bed scrolling through social media sites or playing games on your phone, you might think this helps you relax. Unfortunately, it does just the opposite.
More Tips on How to Sleep Better and Faster
Learning how to sleep better and faster can help you have more energy during the day. You’ll also feel more refreshed when you wake up each morning.
You might see a difference in your sleep schedule by following these tips, but you can also research other tips to learn even more.
If you enjoyed this article, you might be curious to learn more. Check out the rest of our blog for more articles on all kinds of interesting topics.