Lying Awake in Bed? 5 Tips for Falling Asleep Faster
Everyone needs to sleep to rejuvenate for the next day. Whether you’re winding down after a long work or school day, there’s no greater feeling than resting your head on your pillow with your body snuggled under the covers. Still, what if you simply cannot fall asleep? If that’s the case, try these five tips for falling asleep faster for a healthy night’s rest.
Darken the Room
When trying to fall asleep faster, one of the simplest ways to do so is through a darkened room. Naturally, your body indicates it’s time to sleep when nighttime sets. However, the overconsumption of artificial light from smartphones and other devices has hindered the body’s natural circadian rhythm. Your body may feel tired, but your eyes will still believe it’s daytime given the amount of artificial light filtering through your retinas. Additionally, if you live near a streetlight or urban center, your room may not be as dark as you prefer. Invest in some blackout curtains to limit the amount of light entering your room. Blackout curtains are designed to keep the room as dark as possible. Even better, there are many styles, patterns, and colors to choose from to match your interior design preferences. That way your room remains stylish while still providing the optimal sleep environment you need for a good night’s rest.
Lower the Temperature
Another important strategy is to lower the temperature of the room. Studies indicate you receive better quality sleep in a colder environment than a warmer one. That’s because your body temperature naturally drops at night. It requires less energy as you sleep than if you’re awake. Don’t let a warmer room tempt you. As much as you may think you sleep better in a warmer room, your body takes longer to adjust and get comfortable. If the room is too hot, it could block the brain receptors that trigger sleepiness. Colder temperatures further increase the release of melatonin, the hormone responsible for sleepiness. It’s also healthier to sleep in a colder room. Since your body slows down as it sleeps, it reduces the need for metabolic stress thus reducing the chance of metabolic disease, like type 2 diabetes. Still, there’s no perfect temperature for sleepers. Some find rooms as cold as 66 degrees to be a perfect temperature, while others may need it to be as high as 72 degrees. Rooms that are between 68 and 70 degrees Fahrenheit are an optimal solution depending on your preferences.
Use Earplugs
It doesn’t matter if you live with roommates or in a noisy city—external noises will greatly impair your ability to sleep no matter how tired you are. A simple solution is to use earplugs. Like blackout curtains, earplugs are designed to block out external noise. They’re easy to use, adorable, and block out impeding noises. Basically, you compress the earplug and insert it inside the ear canal where it expands. With the bustle of life outside your window, this can be a lifesaver. Traffic, music, parties, or other loud noises outside your room affect your sleep patterns and lower your ability to fall asleep. This is also not limited to outside your room. Earplugs are effective against snoring partners, loud pets, and intruding devices. Just remember to take them out so you hear your morning alarm.
Set Limits on Screentime
It’s always important to hold yourself accountable, especially with quality sleep. It goes without say that limiting your screentime is one of the best five tips for falling asleep faster. As previously mentioned, smart devices and technology emit artificial light that limits the body’s ability to fall asleep. Unlike other hobbies, like reading, knitting, or doing a puzzle which won’t impede drowsiness, playing video games, watching a show or movie, or just browsing your phone will. That’s because the blue light emitted from a smartphone restrains natural melatonin production. Not only will this impact your ability to fall asleep, but it also makes it difficult to wake up the next day. Aside from the blue light, using technology too close to bedtime also keeps your mind psychologically engaged. Technology entertains, informs, and communicates. Whatever medium you opt for, whether that’s social media, news, or checking up on an old friend or relative, doing so keeps your mind active. Even worse, keeping your phone on even after putting it down still retains alert notifications and alarms thus interrupting your REM sleep. Avoid these issues and pick a time in which you put down all electronics. Set phones or tablets on airplane mode or turn them off completely to avoid pestering notifications.
Rest Your Mind and Body
Lastly, when it comes to falling asleep, one of the best tricks is to rest your body and mind. If you’re someone who often faces intrusive thoughts right when you’re about to fall asleep, you’re not alone. Many people face overwhelming anxieties at night. There are some reasons why this occurs. One thing to consider is how much caffeine or stimulants you ingest before bedtime. An overstimulated mind is quick to flood with anxieties and intrusive thoughts. Another possibility is to practice mindful meditation. Meditation is a great mental exercise to rest your mind after a long day. Like how you would cool down after a long run or exercise session, mediation allows you the personal time you need to center your thoughts and better handle your stressors. If your body is overstimulated, consider a quick workout before bed. While there’s no need to perform a new lifting record, a quick workout is enough to utilize and expend your natural energy. Not only will you physically tire yourself, but you’ll also find that a nice exercise session will promote restful REM sleep.
Of course, even with all these tips, you still may not get enough quality sleep because of your mattress. Fortunately, Super Mattress Shop has the best discount mattresses in Charlotte, NC available. With many different styles, sizes, and materials to choose from, you’ll find a new mattress to fit your lifestyle and sleeping patterns in no time. We ship across the United States and deliver within a 50-mile radius of our stores for a flat $75 fee. Don’t wait. With seasonal sales ready, find your next mattress at Super Mattress Shop for a considerably lower cost than at other retailers.
