At some point, all of us have lead in bed pondering the question of how to get to sleep faster.
Whether you’re a perpetual insomniac, or simply struggle to nod off on the odd occasion, you’ll know that counting sheep isn’t effective as our parents once promised us.
But before you head to the medicine cabinet, try some of these more natural solutions on for size. By incorporating them into your nightly sleep routine, you’ll suddenly find you know the answer to the question of how to get to sleep easier.
Here are our top 5 tips for sweet dreams…
1. Listen to Audio Tracks
Extensive research shows that listening to relaxing sounds can have a profoundly positive effect on your sleep quality.
Obviously, we’re not talking heavy metal and rock music here — but there are various types of audio tracks that are helpful for promoting good sleep.
Mindfulness meditation exercises are a great place to start, as they can help you clear your mind of the issues of the day. Experts say that meditation leads to reduced stress levels and a relaxed state of mind. There are a huge number of meditation apps available that you can try for a restful night’s sleep, including popular guided meditation app Headspace.
Another solution for getting optimal sleep is by using a white noise machine. White noise is created by a combination of all audio frequencies and can drown out any disturbing noises in the bedroom. By masking any sounds that might interrupt your sleep, white noise can ensure you sleep more soundly and wake up feeling more refreshed.
White noise machines are particularly popular with parents of babies, who are so easily startled by external noise.
Binaural beats can also be used as a form of sound therapy to encourage sleep. They work by sending different sound frequencies to each ear to help put the brain in a deep sleep zone. You can play binaural beats through your headphones as you rest to induce relaxation and encourage better sleep quality.
There’s nothing more calming than a warm cup of tea before bed — as long as it’s caffeine-free!
Clinical studies have supported herbal tea’s ability to reduce anxiety and promote sleep. Chamomile tea is said to work best for its sleep-inducing properties, and it actually becomes more effective when consumed over a period of time.
Chamomile’s antioxidant and antimicrobial properties can also enhance your overall health and help you unwind after a stressful day.
If you simply can’t live without caffeine, try to make sure that you have your last cup of tea or coffee around lunch time. Caffeine stays in your system for many hours, which is why you need to cut yourself off earlier in the day to avoid problems with getting to sleep at bedtime.
Aromatherapy oils have a calming effect and can soothe both the body and mind.
There are many scents that you can use to prepare for sleep including Chamomile and Marjoram essential oils, but true lavender essential oil is the most effective for sedation. You can add a dab of lavender oil onto your wrists and temples, as well as your pillow to help you feel calmer and ready for sleep.
Lavender essential oil is made up of esters and alcohols, and boasts many therapeutic properties, which are all associated with helping you to fall asleep and stay asleep. When you integrate it into your bedtime routine, it will send a signal to your brain that it’s time to de-stress and switch off for a night of rest.
4. Crank up the Comfort
There’s nothing worse after a long day than jumping into an uncomfortable bed. However, there are many ways to make your bed and mattress more pleasant and snug without the need to spend lots of money.
If your mattress isn’t the best, try a memory foam topper to add inches of thickness and support. Investing in some high-quality bed sheets and a polar fleece thermal blanket can also make a huge difference to your sleep quality.
To ensure the best night’s sleep possible, your pillows need to be super comfortable too. Memory foam pillows are particularly good for targeting stress-collecting areas in your head and neck.
You can also try a U-shaped body pillow that moulds to the contours of your body for ultimate comfort.
First and foremost, your bedroom environment should be designed as a sanctuary for sleep. Tweaking the décor in your bedroom could be the answer to avoiding another sleepless night.
The first thing you should consider is the color scheme in your bedroom. While vibrant coloured walls may seem fun, there is no place for them in your sleeping quarters. Opt for calm, muted colours, such as pastels and neutrals to make your space appear more soothing and peaceful.
Clutter in your bedroom can also cause lack of sleep. Bedroom arrangements inspired by Feng Shui can help to turn your chaotic space into a serene oasis. It’s all about positioning furniture in the right places, creating a sensual energy with harmonious colours and reducing clutter to allow the energy to flow.
For the best night’s sleep, it’s also important to ensure your bedroom is as dark as possible. That means no LED’s on electronics, lit clocks, bold colored works of art or anything else that may distract you in the night.
You could invest in some blackout blinds or curtains to create a cave-like dark space.
When it comes to how to get to sleep faster, we understand that everyone is different, and there are many factors that can influence the results.
That said, creating a tranquil sleep environment and properly preparing yourself for plenty of shut-eye are key to making sure you fall asleep faster and easier. Happy sleeping!