Imagine it’s been one of those tough, never-ending days at the office. Once you get home, all you want to do is collapse into bed and fall asleep. The problem is, you can’t. We have all been there and all understand the anger. Continue reading to learn more about how to fall asleep more easily and lessen that frustration!
Getting to sleep at the end of any day can be a challenge. Sometimes a long day at work or stress over an upcoming exam can follow us to bed. As you sit there with your eyes closed, your brain can cycle through all those thoughts and keep you up for hours. With these tips, you should be able to learn new techniques to help you fall asleep easier.
Starting to fall asleep easier will have positive effects on the rest of your day, starting with your productivity. Your restfulness is directly linked to your productivity, so a great night of sleep will give you a full tank of gas for the day ahead. Continue reading to learn how to take advantage of these tips!
This post is all about tips to help you fall asleep easier!
Tips to Help You Fall Asleep Easier
These tips are relatively simple changes that anybody can make in just one night! It takes time to develop a true habit from any of these, but they work just as well in an “as-necessary” usage.
The challenge of learning to fall asleep is that it is both a mental and physical game. You can have a great mindset about getting rest but if your body is full of energy, you could struggle. On the other hand, if you are crazy tired physically but dreading having to go to sleep, you might also struggle. Ideally, you will get your physical effort done during the day, while your mental effort can be accomplished just before bed.
These tips will help you solve these problems one at a time, but if used in conjunction, you will see major benefits right away!
How Falling Asleep Easier Affects Productivity
If you are struggling to get much done in a day, oftentimes the first thing you think of as an issue is your rest. Did you go to sleep late last night? Or did you have a midnight snack that kept you up past 1 AM? Small choices we make before bed have meaningful impacts the following day. Sometimes that may mean a slow day at the office but other times it could cause you to miss out on a fun day with friends or worse!
Prioritizing productivity means prioritizing sleep. On the other end of the previous paragraph is what you do if you have a big day up ahead:
– Tomorrow, you have a big exam at 10 AM, what do you do? Get to bed early.
– Tomorrow, you need to make a huge presentation to the entire sales team, what do you do? Get to bed early.
We all know what we need to do to have a productive day but sometimes actually executing can be tough! What you need to keep in mind is that productivity is gated by your restfulness. If you want to have a productive day, make sure you get to bed earlier!
If you want to get to bed earlier, continue reading to learn 5 easy tips that I know you can implement right away.
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5 Tips to Fall Asleep Easier
As mentioned above, being able to get adequate rest is incredibly important for your productivity. These tips will help you achieve that rest by helping you fall asleep easier.
1. Read for 10 minutes before bed
This tip is a very effective one whether you enjoy the actual activity or not! Reading is a great way to help your body wind down before you head to sleep. Reading books inherently is a relaxing activity. Typically, when you read, you are sitting down somewhere comfortable and are not moving. By keeping your body still you will naturally begin to relax. That stillness will lead to your heart rate dropping and you will soon find yourself drifting to sleep.
This tip is not necessarily something you need to do every day, but it is an effective tip that can help you every once in a while! Some nights we just aren’t tired, or our minds are racing. By adding in a little bit of easy reading time you can start to reverse those behaviors for the night and you will fall asleep easier!
By trying out this tip and falling asleep easier, you will find yourself feeling more rested each day. This will allow you to be more productive!
2. Try to let go of your stress
Next, you need to start to learn how to let go of stress in your day. If you are stressed, your mind will race when you try to go to sleep. Being stressed causes us to think more than usual about how to solve that stress. In turn, this will prevent you from being able to reach the calm state you need in order to sleep well.
Starting to learn how to let go of that stress can be difficult. It is not easy to transition from being stressed about your day to just letting it all go. The key is to think about what really affects your life. In most cases, the stress that you are hanging on to from your day is not really that important. One way to decide the importance is to think about how it will affect your life one day, one week, and one month from today. This will give you a view of the bigger picture and can be a very beneficial way of looking at your problems.
Letting go of the stress that is really not important will allow you to clear your mind and will lead to you finding much better sleep and higher productivity. Give it a try!
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3. Keep your room at a cool temperature
This one is a little different than the others! One of the most surprising ways to help yourself fall asleep easier is to keep your room cool. When your body is cool and in a relaxed state, it is encouraged to produce more melatonin. This extra melatonin production allows you to have deeper sleep. Deeper sleep is equivalent to better sleep, so you will naturally have better sleep in this case!
A cooler temperature is also just more comfortable in most cases. We have all been in a position where our body is too warm and we are sweating as we try to get to sleep. This is uncomfortable and can be very frustrating. Keep your room cool either with a fan or by opening your window for a while before bedtime. These slight changes will make a big difference in your sleep quality and the next day’s productivity!
4. Limit your screen time
This tip is one you have likely heard before. It is now common knowledge that screen time before bed can make it harder to fall asleep. Phones are designed to grab your attention and hold it, so it is not uncommon to feel like you are wide awake again after checking that phone one last time before you roll over.
By limiting screen time before bed, you will start to see that it becomes easier to fall asleep. Your mind will not be hit by the dopamine rush that your phone can bring, so you will have a much easier time getting to sleep. This will let you have more quality sleep and will lead to a more productive day ahead!
The same goes for when you wake up in the middle of the night. It can be tempting to check your phone if you wake up at 3 AM, but all this will do is pull you straight out of any sleepiness you may still have. Consider investing in an analog or digital clock next to your bed so you can check the time that way instead of turning on your phone!
5. Follow a sleep schedule
This is probably the most effective tip on the list. One of the best ways you can learn to fall asleep easier is by making your schedule more consistent. Many people like to vary their schedule depending on the day of the week. This is enticing since it feels like you are getting to use the freedom of the weekend by staying up later on those days but this strategy may not be the best move for your sleep.
If you really want to sleep well, you need to be consistent. Our bodies are great at learning a schedule and sticking to it. With just a few days of practice, your body can learn and adjust to going to bed and waking up at a certain time. This will help you start to get tired and wake up at certain times of the day. As a result, you will find that your ability to fall asleep easier will be much improved!
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I hope this post taught you more about how to fall asleep easier! If you have any comments or questions, leave them below or reach out to ourteam@wellroundedyou.com. Thank you for reading!
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