We’ve got a few practical and easy ways to fix your sleeping problems and start falling asleep fast every night, starting tonight!
- Take a warm shower.
A warm shower or bath in the evening can get you in the right state for a solid 8-hour sleep. That, combined with sleeping in a cool room, is considered excellent sleep hygiene.
- Dim the lights at least 1 hour before bed.
Smart devices tend to keep us awake and suppress the production of the sleep hormone melatonin, so make sure you remove these kinds of disturbances from your bedroom. Start by dimming the lights at least an hour before you go to sleep and limit the use of smart devices at that time too.
- Stop drinking caffeine after 2 pm.
Though you may be jonesing for an afternoon pick-me-up, it can come back to haunt you when you get into bed. Caffeine has a half-life of 6 hours, so it can end up staying in your bloodstream for a lot longer than you’d realize. We recommend taking an afternoon walk, sipping on sparkling water, or eating a high protein snack like almonds in place of downing a coffee or energy drink. Even some teas and sodas have notable amounts of caffeine in them, so be sure to read your drink labels carefully in the late afternoon.
- Take time to relax in the evening.
Evenings should be your wind-down period, so try your best to let go of your worries and stresses for the day at night. Instead of stressing out over tomorrow’s meeting, you can try some relaxing activities such as reading, journaling, listening to a podcast, or even try a coloring book for adults!
- Exercise in the morning or at least 4 hours before bedtime.
You don’t want to stimulate your metabolism and increase your heart rate right before bedtime. Moving your daily workout to the earlier parts of your day will make you feel good and tired when bedtime rolls around, thus allowing you to drift to sleep faster.
- Practice good sleep hygiene and prioritize sleep.
Last but certainly not least, make your sleep health a priority. This is the best tried and true way to get into better sleep habits and in turn, be able to fall asleep faster with fewer tosses and turns.
Now that you know why might be having trouble falling asleep, as well as a few solutions to try, you can start stepping in the right direction tonight to make a big difference for tomorrow.