Having troubles falling asleep? Staying up all night thinking about the errands that you need to accomplish the following day? Want to kick insomnia’s butt? You’re at the right place, if you want tricks to fall asleep faster, easier and naturally!
Here’s a list of the 20 life hacks to fall asleep, as mentioned in her video – Additional thoughts are also included.
1 Listen to ambient sounds like rain drops, birds chirping, or waterfalls.
2 Get out of bed and do something for 10 minutes that requires your hands and mind like reading, or solving puzzles.
3 Stop using your cell-phones and any digital devices. The devices blue light has been proven to suppress melatonin, a sleep-inducing hormone.
4 Hide your clock. Staring at your clock increases your stress and causes you to worry more about why you cannot fall asleep.
5 Turn on your air conditioner and make your room cooler. Our body temperature drops when we sleep; a cool and comfortable environment will put your body at ease and make you fall asleep faster.
6 Turn off your night lights. Darkness cues the brain to make melatonin, which tells your body that it’s time to sleep.
7 Aromatherapy. Scent your bedroom with lavender. Use on your pillow or in the air. This herb can cause you to relax and lower your blood pressure.
8 Picture your favorite place. Imagining your favorite location can cause you to feel relaxed, and cause you to worry less and thus fall asleep faster.
9 Count from 1 to 100 slowly.
10 Pray an extended prayer. Pray for yourself, loved ones, people you do not know, countries etc…
11 Listen to instrumentals. Slow classical music- or elevator music would be a good example of the types of music that can put you in a peaceful mood.
12 Massage yourself at pressure points. Between your eyebrows, there is a pressure point on the level of your brows, right above the nose. Some people call it the third eye. Apply gentle pressure to that point for a minute.
13 Yoga and Excercise. This gets your blood flowing and eventually causes you to feel sleepy. Exercising is a great way to channel your restlessness elsewhere.
14 Use the “4-7-8” Breathing Technique:
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- Repeat the cycle three more times for a total of four breaths.
15 Wash your face with cold water, or take a cold shower. The cold water causes your heart rate to decrease and causing your body to feel reset and ready to sleep.
16 Stick your feet outside of the covers. The cool air will cause you to to feel more calm.
17 Set a sleep time and stick to it. A sleep schedule will create a sleep habit and help you to fall asleep much faster because your internal clock knows that it is time for bed.
18 Drink Tea. A herbal tea like chamomile or peppermint tea causes your system to relax.
19 Be Comfortable. Invest in a good mattress. Memory foam mattresses support your posture. Also wear loose fitting cotton pajamas that will allow cool air to circulate.
20 Your posture is key to falling asleep fast. Some people sleep on their side, while others sleep on their back and their stomachs. Find the posture that works best for you.
Youtuber, Wengie created a video titled: How to Fall Asleep FAST! 20 Life Hacks for Sleep Everyone Should Know!! This video resonated with me because I’ve used most of the tips mentioned in her video.