Getting between 7 to 8 hours a day is the recommended amount of sleep for an adult. Sleep helps your body recover from all the mental and physical stress it’s been through during the day. However, you and I both know that it sometimes can be very difficult to get your body to turn off. We will take a look at a few immediate solutions to help you fall asleep faster.
There are many reasons you may not be able to sleep. If you have a suspicion that your lack of sleep may not be temporary or could be health related, it would be wise to speak with a physician. If you know your lack of sleep or inability to pass out once you hit the bed is short-termed, you may be able to use the following solutions to your aid.
Key Ideas to Help You Sleep Faster!
1. Chamomile tea to Induce Sleep
Chamomile tea has long been used as a herbal tea to assist in a number of health ailments. Sleep is one of them. Chamomile has sedative properties, thus calming nerves and anxiety and placing your body in a more relaxed state. You want your your body to be in this state to help you fall asleep faster. And while chamomile has amazing properties to assist in a wide range of health issues, perform an allergy test before try it out.
2. Turn on Sleep Meditation Music
Listening to meditation music when you hit the bed will help your body start the process of relaxing. The sleep foundation states that music is reduces your heart rate and relaxes your muscles. So listening to music gets your body into a state of sleep. Focusing on the meditative music helps your mind let go of other thoughts that may be running through your head. Those thoughts prevent your body from entering its sleep state. To get the right music, choose sounds that are slower and do not have loud or random bursts of high notes. A quick search on YouTube will give you a list of options that you can play – for eight hours straight if you need it!
3. Igloo It!
The reason you may not be able to sleep faster could be the temperature of your room. Make sure it is neither too hot nor too cold. I usually cannot fall asleep because my room is too hot. The ideal temperature to keep your room for optimal sleep (and to even get you to sleep faster), is between 60F and 67F. Your body’s temperature decreases when you enter your sleep state, so by keeping your room slightly colder you are assisting your body’s efforts in getting there.
4. Talk Yourself Out of It
One of the things that keeps me awake at night is worrying. I have worries which range from the health of my family, to forgetting to water the plants again. And once I notice that these are the reasons I cannot sleep atm, I sit up in bed and make a list of all the things rushing through my mind. I go over that list and find a solution for each.
Item one states that I forgot to water the plants. A solution to that is set an alarm for the next morning to water the plants – or since it is a smaller task, get up and get it done. For other issues like paying the bills or worrying about your family’s health – write a solution of what you can do tomorrow when you wake up. And if it is something that is out of your control, pray or meditate on a positive outcome and let God, the Universe, or a higher power you believe in, do the rest.
By getting these things out of your mind and onto paper, you are telling your subconscious mind that you have a plan, but for right now it is free to shut off.
Meditation works for those who are new or seasoned. A lot of newbies in my meditation groups fall asleep during the first couple of minutes of trying to meditate. And while meditation is not long term track to falling asleep, it can help. Simply closing your eyes and letting go of thoughts by placing your attention on your breathing or a simply mantra, will help your body relax and get into pre-sleep state. Click here to learn how to meditate.
Related: How to Practice Yoga Nidra
I hope you are able to find the solution to falling asleep faster. Sleep is very important in the restoration process and keeping our bodies in balance. Insufficient sleep has links to heart ailments, depression, ADHD and more. By getting a good night’s rest, you can help your body from developing these issues. And if your sleepless nights persist, I would recommend seeking out a sleep therapist.
How have you been sleeping?
Featured photo courtesy of pexels.com
Article last updated August 28th, 2021