Having trouble falling asleep is not a rare occurrence. Oftentimes, many people struggle to doze off after their head hits the pillow. From stress, inconsistent schedules, blue light, and other factors, each of these can affect your body’s natural circadian rhythm. Other issues, like insomnia, can more drastically affect the amount of sleep you get. While you can cure some of these with medicine, try out these eight effective sleep techniques first to get your body back in rhythm.
1. Establish a Consistent Sleep Schedule
Starting our list of sleep techniques is a consistent schedule. Finding the perfect time to go to bed and wake up is a great way to set your circadian rhythm. It doesn’t matter if it’s a weekday or weekend, either; waking up at the same time is the best way to regulate your melatonin production. After a while, your body will adapt to the schedule and might even let you know when it’s time for shut-eye.
2. Create a Relaxing Pre-Sleep Ritual
Second on our list of sleep techniques is creating a pre-bedtime routine to wind your body down. This includes screen-free and stress-free activities, such as:
- Warm Showers: The warm water helps loosen up the muscles and cool down your core temperature.
- Dim Lighting: Dim lighting gets your eyes used to the dark, instead of really bright environments.
- Gentle Skincare: A calming skincare routine can relax your face after a long day.
- Reading: Physical books are best, and they get you away from blue light, and it doesn’t use a ton of brain power.
3. Practice Relaxation Techniques
Next on our list of sleep techniques is relaxation, possibly one of the most important tricks. If you’re not relaxed, you’re not falling asleep. Two strategies can help: progressive muscle relaxation and controlled breathing. Progressive muscle relaxation is releasing muscle groups from your toes to your shoulders to lessen anxiety, while controlled breathing can make your mind focus on inhaling, holding, the exhaling.
4. Optimize Your Sleep Environment
Fourth on our list of sleep techniques is creating a peaceful atmosphere. Ideally, you’ll want a cool room as it signals your body that it’s time to sleep, and keeps you asleep all night. The room should also be dark, with blackout curtains keeping pesky light out. You should also try to keep the room as quiet as possible to avoid distracting noises, and keep the space neat to promote relaxation instead of stress.
5. Address Your Racing Thoughts
Next on our list of sleep techniques is addressing and eliminating racing thoughts. An active mind will not go to sleep, and there are a couple of ways to combat spiraling. Many people enjoy writing down their thoughts in a journal, “brain dumping” everything that might keep them awake on paper. You can also try meditating and observing your thoughts without judgment or emotion to encourage calm.
6. Try the Military Sleep Technique
Sixth on our list of sleep techniques is using the military sleep technique. This method is extremely useful in the field and can also be applied to at-home sleep troubles. Military sleep focuses on systematic muscle relaxation and calming mental imagery. For instance, you can try imagining yourself sleeping on a hammock that’s rocking slowly back and forth. Using this technique, many fall asleep within minutes after consistent, successful attempts.
7. Limit Screen Time Before Bed
Next on our list of sleep techniques is limiting screen time before bed. Blue light is extremely detrimental to sleep, as it suppresses melatonin release, causing your brain to think it’s daytime instead of bedtime. Eliminate this problem by setting a technology curfew and stopping the use of any devices at least an hour before bed. Instead, enjoy low-stimulation activities like reading or stretching.
8. Incorporate Healthy Lifestyle Habits
Last but not least on our list of sleep techniques is incorporating healthy habits to promote sleep by the end of the day. These might include regular physical activity (at least 20 minutes), avoiding heavy meals later at night, and choosing sleep-promoting snacks like bananas or almonds. There are also natural sleep aids you can get from a doctor or over-the-counter, but always consult with a professional before taking them.
Final Thoughts
Falling asleep consistently and effectively can be achieved through routine and relaxation. Using just some of these sleep techniques can get you dreaming quicker and allow for restorative sleep, so you can have a better mood, cognitive function, and energy during the day. With mindful tweaks to your daily routine, you can turn staring at the clock into restful nights in no time.