Do you have trouble getting to sleep sometimes? You’re not alone. A third of all adults have trouble sleeping on occasion. If you’re tired of struggling with insomnia, there are ways you can set yourself up for success and make falling asleep less of a battle.
Here are five proven hacks to help you fall asleep faster.
Avoid bright screens. You may have heard about the “blue light” in your screens. Although it sounds vaguely superstitious, it’s been shown that screen time before bed actually keeps your brain from releasing melatonin, the chemical that triggers sleepiness in the evening. Experts recommend avoiding screen time for two hours before bedtime, or at the very least, dimming your laptop, tablet, or phone screen as much as possible.
Bathe before bed. Taking a hot shower or bath about an hour before bed can help you get to sleep at night. Your body temperature rises due to the hot water, then falls again when you get out, triggering sleepiness. Be sure you’re ready for bed when the sleepy feeling hits, though – if you wait too long it may pass!
- Darken your bedroom. Making your bedroom completely dark will eliminate distracting lights that could keep you from falling asleep. Unplug devices that have standby lights, get blackout shades for your windows, and turn your clock to the wall or get one that isn’t constantly lit up.
- Play white noise. If your brain is on alert at night when you’re trying to fall asleep, any sound you hear is only going to amplify your wakefulness. Obviously, you can’t eliminate all noise like you can eliminate light, but you can drown out noises by playing white noise. Use a CD player, stereo, white noise machine, or an app on your smartphone.
- Keep cool — your bedroom, that is. Studies have shown that you get the best sleep when you keep your bedroom slightly cooler, and heap on the blankets to keep warm. This helps your brain maintain a consistent temperature while you sleep. Another trick is to put socks on before you head to bed, as having cold feet will make it harder to fall asleep.
- Give it 20 minutes. Don’t watch the clock or anything, but if you notice that more than 20 minutes have passed and you still can’t sleep, give up. The more time passes with you lying there trying to sleep, the more frustrated you will get, and the less likely you’ll be to fall asleep. Instead, get up and do something quietly like read or write about what’s on your mind. Just don’t turn on any screens, for the aforementioned reasons!
Getting to sleep can be difficult at times, but your days of dealing with insomnia can be over if you use these hacks to “trick” your brain into feeling sleepy. And if that doesn’t work, perhaps it’s time for a new mattress. Visit Mattress360 off the Loop 101 in Glendale and rest easy knowing that you’ll drift off in perfect comfort tonight!