It’s normal to take 10 to 20 minutes to fall asleep once you climb into bed. But if it takes more time than that, you may need to improve your sleep hygiene.
Here are 5 simple ways to fall asleep as fast as possible:
1) Get On A Schedule
Your body has its own internal clock, which tells you to feel alert during the day but sleepy at night.
Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.
2) Watch What and When You Eat
Studies showed that a high-carb diet doesn’t promote restful sleep. If you still want to eat a high-carb meal for dinner, you should eat it at least four hours before bed, so you have enough time to digest it.
3) Lower the temperature
Your body temperature changes as you fall asleep. Taking a warm shower could speed up these changes. As your body cools down afterwards, this sends a signal to your brain to go to sleep.
4) Limit Caffeine
This one is obvious: caffeine is used to stimulate alertness so avoid it at least 6 hours before bedtime! Drink chamomile instead, it promotes sleep.
Don’t lay in bed thinking about stressful things. Block out all noise, read from a physical book or practice journaling or meditation to try and fight off negative thoughts.
Good sleep is incredibly important. It makes your body and brain function properly. Use these techniques to rest properly or try our app Rise – Sleep Better.
We use evidenced-based techniques from leading experts in the field to help you relax before you sleep. Rise is designed to learn how you sleep and to recommend the right technique to help you. Try it for free today.