It happens to everyone, but not being able to fall asleep definitely sucks. Before I show you what to do fall asleep faster here is a disclaimer. If this happens occasionally don’t worry too much about it, but if it happens all the time, you really should review your sleep hygiene.

 

As you know 7 to 9 hours of sleep are ideal for adults and undercutting this range all the time comes with quite a few problems. That said, here is what you can do to fall asleep faster…

 

 

 

The best way of doing this is to write down your thoughts especially your anxious thoughts. This can be sort of a journal, but you don’t have to write in it every day. Doing it on paper is usually better than on a digital device as the screen light stimulates your eyes and will keep you awake even longer.

 

Also, if you have problems relaxing when you are in bed and can’t stop these anxious thoughts from popping into your head, remember that there is nothing you can do about this problem during the night. It’s best to set it aside until you’re refreshed and can actually change the situation.

 

Audiobooks can help some people fall asleep, but this trick doesn’t work for everyone. I, for example, don’t like listening to audiobooks at night and will have a harder time falling asleep afterwards.

 

 

 

The warm water signals to your body that it’s time to relax. You can further enhance this effect by adding lavender oil to your bath water. There is actual research suggesting that the smell of lavender trigger a sleep response and help us fall asleep faster.

 

 

 

Another good trick is drinking warm milk. Certain amino acids in the milk are a precursor to melatonin, the sleep hormone that will make you more tired. Of course, you can also supplement melatonin if you have some available, just make sure to test it before in a small dose, as it can lead to side effects in some people.

 

 

 

Tension relaxation is also a great way to feel more comfortable instantly. Start with the muscles in your face and work down to the muscles of your feet, by tensing and relaxing for five to ten seconds each.

 

 

 

If you a

re like me and even the smallest bit of light annoys you when you want to sleep, then you have to want to make your room as dark as possible. Light actually keeps the body from producing melatonin, so make sure that your bedroom shades are drawn tight and if you have to use the bathroom, use a night light.

 

 

 

And if all that doesn’t work simply get up. If you really can’t fall asleep, get out of bed and do something really boring. Keep the tv off and don’t turn on the computer. No smartphone browsing either. If you want to read, make sure it’s nothing suspenseful or engaging. You don’t want to stimulate your brain.