If you've found this article, you’re probably having trouble sleeping. Whether you’re worried about the upcoming morning, or doing some quick research to improve your sleep this evening, here are 10 ways to fall asleep and stay that way — all backed by science.
1. Create a Bedtime Routine
Establishing a consistent bedtime routine helps set your circadian rhythm so your body knows when it’s time to rest. Practicing good sleep hygiene can go a long way in making bedtime less stressful. Start winding down about an hour before your actual sleep time, to help your body relax and prepare for dreamland. Try incorporating some of our other tips, like soothing sounds, dim lights, reading, or stretching to really set the mood for a peaceful snooze.
2. Take a Hot Bath
A hot bath or shower is a perfect way to unwind after a hard day. In fact, it’s been proven to help you fall asleep 36% faster. Just make sure to take at least a 10 minute soak about 90 minutes before bed, or your body might not have enough time to cool down, and your hot bath could end up keeping you awake due to overheating.
3. Ditch the Blue Light
Blue light is scientifically shown to suppress melatonin, the hormone your body produces that encourages you to sleep. Watching tv, browsing the internet, or checking social media on your phone are all ways you may be bringing pesky blue light into the bedroom, thus making it harder for you to get refreshing rest. Putting away your screens an hour before bed can drastically improve your quality of sleep.
4. Try Soothing Sounds
You don’t have to ditch tech completely to get a good snooze. Try winding down with relaxing noises, like pink or white noise, rainfall, or crashing ocean waves. A sound machine is a perfect way to listen to your perfect nighttime soundtrack while actually improving your sleep by blocking out disruptive noises.
If nature noises aren’t your thing, you can always use a sound machine with a wireless speaker and play your favorite calming songs, podcast, or audiobook before bed.
5. Get Bendy
Try some relaxing yoga to put your mind at ease and relax your muscles. A 2013 study showed that people who did yoga saw an improvement in sleep quality and insomnia. Stretching is a great way to ease the tension in your body and prepare you for a good night’s rest.
6. Experiment with Meditation & Mindfulness
Meditation is a great way to overcome insomnia. When you meditate before bed, you release any built-up tension and stress and focus solely on the present moment. You can try a meditation or mindfulness app, podcast or Youtube video, or follow these simple steps:
- Get into a comfortable position
- Close your eyes and focus on deep breaths, in and out
- Push all thoughts from your mind. If you feel any thought creeping in, refocus your breathing
- Try to start with 5 minutes of meditation, and gradually work your way up
7. Stick Your Nose in a Book
Reading is a low-effort activity that gives your brain something to do while also allowing it to relax. Make sure you’re not using an e-reader that emits blue light that can keep you awake – there are new settings (e.g. “Blue Shade”, or “Night Shift”) on these devices that claim to remove disruptive blue light. Otherwise, stick to a good old paperback, or even try an audiobook to give your eyes a rest. Some people even have their favorite “sleep book” – something that they’ve read before and isn’t exciting or overly stimulating (looking at you, A Tale of Two Cities.)
8. Write Out Your Thoughts
Getting your thoughts out of your mind and onto paper is a great way to unwind before bed. It can also help prevent racing thoughts once your head hits the pillow. As a bonus, try to fill your journal with positive thoughts, gratitude, or things you’re looking forward to. This puts you in a positive headspace, which can help you sleep better.
9. Try Aromatherapy
Using essential oils to create a relaxing bedroom ambiance can help improve your sleep quality. Try scents like lavender, damask rose, peppermint, lemon, or orange in an oil diffuser in your bedroom to help you drift off faster.
10. 4-7-8 Method
The 4-7-8 breathing technique involves a specific pattern that helps your body and brain relax by forcing your mind to focus on your breathing. Follow these steps to try the 4-7-8 method:
- Get comfortable. Let your tongue relax behind your upper front teeth
- Slowly exhale completely through your mouth
- Close your mouth, breathe in through your nose for 4 seconds
- Hold your breath and count to 7
- Open your mouth and completely exhale while counting to 8
- Repeat this cycle at least 4 times
