how to sleep better at night

Sleep is one of the most important things that we do. If you’re having difficulty getting to sleep and staying asleep, it can make for a very long day of feeling groggy and dazed. Everyone needs a minimum of 7 – 9 hours of sleep per night, and it’s important to know how to fall asleep fast. For those who are having chronic and consistent problems falling asleep and staying asleep, it can be frustrating lying in bed, tossing and turning all night. If sleep is eluding you, here are 10 tips to help you to fall asleep fast:

1. Make sure that the temperature of the bedroom is comfortable for you. Some people like a warm room, while others prefer it to be a little bit cooler when they sleep. If it’s summertime and the room is too hot, you can use a ceiling fan or a small table fan to keep the air moving, which may help you fall asleep. Allowing fresh air into your room by opening a window can also be helpful, but make sure you have a screen on the window to keep the bugs out!

2. Use comfortable pillows. Whatever type of pillow you prefer, flat or full, should be available on your bed, and there should be enough pillows you can use to make yourself comfortable. Some choose to use a full-length body pillow for support, while others just want to support the head and neck. Memory foam pillows give the best support, and they adjust to the specific shape of your neck and head. If your head is propped up too high, you can wind up with a very stiff neck and develop headaches, too.

3. Wear something comfortable to bed. If you choose uncomfortable sleepwear (too tight, too scratchy, etc.), it can affect your ability to get to sleep. Choose clothing made from a material that feels good on your skin, whether cotton or silk or something else. Some people prefer to sleep in the nude, so that they are unrestricted and can move around freely. If you do not like to sleep in the buff, try stripping down to your underwear and a tank top. This also helps people who tend to get too hot in the middle of the night and therefore have difficulty sleeping through the night.

4. Relax before you go to bed. Clear your mind of the day’s stresses by having a nice hot bubble bath and reading a book. If you still feel a little wound-up at bedtime, try meditating before you turn in. Do some light stretching to release the tension that has built up in your muscles. Once your body is relaxed, it is easier to lie still for a few minutes and then drift off to sleep. Do whatever you can to clear your mind from everything you may be thinking about. Think about a single thing or use your imagination to entertain yourself. Imagine doing something you find interesting and move through the entire scenario, scene by scene, like you’re the director of a movie starring yourself. Every person has a different method that they use to relax; find one that works for you and use it regularly.

5. Do something that bores you. If you have a television in your bedroom, put on a movie or something that you are not all that interested in. It’s a good idea to use a television that has a sleep timer so the TV will automatically turn off after a certain amount of time once you have fallen asleep.

6. Listen to music. Create a light playlist of relaxing songs that you enjoy. Listening to music can help you relax enough to fall asleep. Some people just need that background noise to help them get to sleep. The ‘white noise’ distracts the mind enough to allow relaxation to set in and help you sleep.

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