Sometimes, we all have trouble falling asleep in the evening, no matter how tired we are. This problem isn’t limited to any single person, and learning how to fall asleep is, believe it not, an actual method! Many militaries around the world, for example, employ sleeping methods to teach their soldiers how to get a full night’s rest!
In today’s article, we’ll be taking a look at a few important tips on falling asleep.
Get Rid of the Tech
It seems like we’re all about smartphones these days, and more and more people are developing the unhealthy habit of browsing through their phones before they go to sleep.
This is very ineffective when it comes to falling asleep, as you’re actively engaging both your eyes and your mind. As you’re browsing through content, your brain is actively drinking it all up and processing it. Because of this, it remains active and isn’t ready to fall asleep.
The brain goes through a similar process when you’re reading a book before sleep, but reading a book is a more monotone action, so the brain starts getting bored and tired more quickly!
Most smartphones emit something called “blue light”, which is a particular note of lighting that’s absolutely detrimental to your mental state, as it’s intended to keep you awake. Some devices have the option of turning the blue light off which can certainly help, but it’d be best to lay off the smartphones before you go to sleep completely.
While we’re on the topic of blue light, you can also install blue light free light bulbs in your bedroom which won’t tire your eyes!
When it comes to watching TV before going to sleep, there’s still some debate. Since you’re only passively engaging with the content, your brain can easily relax and become tired. However, if the content is interesting and too engaging, you might stay up for too long because you found it so engaging.
Watching TV before you go to sleep isn’t inherently counterproductive but watching something too interesting that’s going to keep you up for too long is definitely the wrong way to go.
Relax Your Body
Some people feel like falling asleep as soon as they get home from the gym or from training, but the body doesn’t work like that sometimes. Even though you’re physically exhausted, it’s possible that the body actually feels engaged and won’t just let you fall asleep.
If you’re trying to fall asleep after exhausting physical work, try taking a relaxing warm bath first. The muscles in your body will relax and allow you to sleep.
Don’t Drink Coffee or Drinks That Contain Sugar Before Sleep
Different people have different levels of resistance to caffeine and sugar, but coffee and other caffeinated drinks, as well as drinks with sugar, have a sobering effect on both your body and your mind.
Because of this effect, it’d be best to avoid consummation of these drinks at least 5 hours before your bedtime. Some people, however, are so susceptible to the effects of these drinks that they shouldn’t drink them even earlier than that!
What Should a Sleep Environment Be Like?
There are four important things to keep in mind when you’re going to sleep.
Firstly, you need a comfortable and a quiet environment. That means that there can’t be any noise or light in the room, while you also need a comfortable bed. Of course, not all situations allow this. Some people even find it easier to fall asleep when there’s music playing.
Some people find it easier to fall asleep when there’s at least some light coming in the room. However, if you’re having trouble sleeping, remember that light and noise can be the source of your troubles.
Secondly, you need to clear your mind. Some people do this by meditating before they go to sleep, other people focus their attention on a single thought that they keep grinding on in their mind. This allows them to empty their mind of everything else.
Then, you need to actually want to go to sleep. If your mind isn’t passive about this and if you’re forcing yourself to fall asleep, it’s more than likely that a part of you will want to fight back.
Lastly, you need to lie down in a comfortable position. This depends from person to person entirely, but falling asleep in an uncomfortable position is not only almost impossible – it also leads to a painful and sore awakening.