If you are finding it difficult to fall asleep, it can be frustrating night after night when you know you need it.
Sleep is SO important!
I always say that one can handle anything if they are well-rested.
SIMPLE THINGS YOU CAN DO TO FALL ASLEEP MORE EASILY
If you have trouble falling asleep easily, here are some things that you can do to promote effortless sleep.
From temperature to electronics and from eating to relaxation and mattress issues, you may find that one or all of these things are contributing to your sleep issues.
STICK TO A SCHEDULE
Everyone, especially children, will sleep better if your body is used to going to bed and waking up at the same time.
This includes sticking to a bedtime routine.
Routine such as brushing teeth, putting on pajamas and reading a quiet story before bed.
FIND A COMFORTABLE TEMPERATURE
It can sometimes be difficult to alter the temperature of your environment, but this can make it much easier to fall asleep.
If you share a bed or a bedroom with other people, it can be tricky to get a temperature that is just right for everyone involved.
Lowering the temperature and then using a blanket to cover yourself can help you to feel more comfortable and cozy and fall asleep sooner.
PUT ELECTRONICS AWAY
One of the worst things you can do at night if you want to fall asleep more quickly is to take your electronics to bed.
Some people have gotten so used to watching something before bed that it’s almost impossible for them to fall asleep without the television or their computer on.
However, breaking these habits can help you to enjoy better quality sleep and help you to fall asleep faster.
AVOID LATE-NIGHT EATING
If you have a late dinner or snack and then find that you can’t fall asleep quickly, this could be the main cause.
Many people snack late at night as a result of boredom or anxiety about the following day, so you should consider whether there are any underlying reasons that are causing you to do this.
If you are going to bed at 11 pm, you should stop eating no later than 8 pm. This will allow your stomach to settle and will allow you to have a more relaxed and peaceful night’s sleep.
PROGRESSIVE RELAXATION
Use this simple mind-body relaxation technique to help your body release stress and tension so that you can relax into sleep.
As you concentrate on different areas and muscle groups of the body, you tense and then relax them.
Start at your feet and work your way up the muscle groups of your body until you reach the top of your head.
Tense and relax each group as you go.
Try this nightly to power down and release tension.
CHECK YOUR MATTRESS
A mattress that is too hard or too soft for your body can quickly prevent you from falling asleep fast.
It is recommended that you change your mattress at least every 10 years, but it’s also important that you ensure you’re sleeping on a correct firmness.
When shopping for a new mattress, take your time and try out varying firmness levels in order to find one that is right for you.
If you are experiencing any problems with your back, neck or shoulders, speak to your doctor to find out whether there are any specific recommendations.
AVOID CAFFEINE
This is a big one for many people.
Caffeine is a stimulant, meaning that it will keep your brain awake, 4 to 6 hours AFTER you drink it.
Caffeine can be found in many things such as coffee, soda, iced tea, chocolate, and various over-the-counter medications.
If possible, make sure you are avoiding caffeine-filled items 4 to 6 hours before you want to go to bed.
ADDITIONAL SLEEP TIPS FOR CHILDREN
While the above tips can definitely apply to children as well, here are some great kid-specific tips:
A COZY ROOM
A child’s bedroom should be cool, quiet and comfortable.
This will help them to feel calm and comfortable falling asleep.
20 MINUTE RULE
If your child can’t sleep, get them out of bed.
Tossing and turning can have a negative effect on sleep.
Allow your child to get up for 20 minutes and do something non-stimulating such as reading a boring textbook, etc.
Then have them crawl into bed and try again.
If after 20 minutes, they are still tossing and turning, try it again.
Now, keep in mind, they shouldn’t be doing something that they “enjoy”. The book that they read or whatever it is they are doing should be something boring to trick their mind into being tired.
CUDDLE UP
Have your child cuddle up with a soft blanket or stuffed animal. A security object can help a child feel safe and calm.
BEDS ARE FOR SLEEPING
Make it a rule and enforce it!
Beds are for sleeping – not playing, watching TV or tablet time.
KEEP A SLEEP DIARY
This is one for parents.
Keep track of bedtimes, wakeup times and behaviors to find patterns and work to adjust bedtimes as needed.
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