How do I get to sleep faster, without having to lie in my bed for hours?
Last Updated: 01/08/2018 at 3:33am
Lisa Meighan, BSc Psychology (Honours)
Hello, I am Lisa and I work in a person-centred approach mixed with cognitive behavioural therapy. I believe we all have the potential to be the best we can be.
Top Rated Answers
This is different for everybody, but usually I just occupy my mind. If I think of a story, or something that intrigued me, or something I wish I was doing, sleep comes quicker and easier. With some people, though, it's just a matter of clearing their mind.
Lying in bed for too long every night can actually make it harder to fall asleep. A good way to train your brain to want to fall asleep when you're in bed is to avoid lying there for more than 30 minutes. If you go to bed and cannot fall asleep within 30 minutes get up for 10-20 minutes of something calming like slow muscle stretches, reading a boring book or knitting (or prayer, meditation, etc depending on you), then go right back to bed. It is also good to avoid looking at screens (computer, phone, etc) and other bright lights, doing exercise, eating large meals, or having sugar and caffeine 1-2 hours before you plan on going to bed.
Try to count sheep I know it might sound ridiculous but I do it sometimes I get to 25 and I get bored and I fall asleep. Make sure that you have all electronic devices shut off that will distract you from getting your sleep.
The best thing is to avoid having a large dinner, remove any electronic appliances such as laptops, phones or tablets, make the room dark by closing the shades and wearing a night eye mask. Drink a warm glass of milk before going to bed and try going to bed when you are actually sleepy and tired because then your brain wouldn't wonder.
There are many sleeping apps that play soothing music or sounds to calm you down and slow your heart rate, which makes you sleep quicker.
I usually take the time to think about things I like, It's like you get to rest and just think. And eventually I just fall asleep.
Well I can say what I am about to say from my experience I had as a child where I found something to say in my head over and over again , for example I repeated Alphabet over and over again or started counting numbers from 1 to n number and somehow you go to sleep want it or not ! :)
Figure out what puts you at ease, things that relax you. It could be watching an episode of your favourite show, or reading a couple of pages of a boring novel, doing yoga or sport.. Find these things that calm you down and tire you out and try to do them before going to bed. Also, you could try to set yourself in the mood for sleep. You could shut down your phone and laptop and spend a bit of time just relaxing, telling yourself you are going to sleep now. There are many ways to fall asleep fast, but you have to figure out what is best and healthiest for you.
Read fiction. Reading something you enjoy can not only relax you, but it can calm your mind enough to let you sleep. It doesn't have to be a super serious book. If reading about heroes that fight dragons in fairy tale lands relaxes you enough to help you sleep, that book will do you more good than the serious one. When I am really stressed out, I even reread my favorite books, both adult and children's literature. Never be ashamed of what kind of book calms you. If cheesy scifi and/or fantasy books help you take your mind off of your problems and help you relax and fall asleep (guilty as charged), by all means, dedicate some time in bed to quietly read a few chapters until you feel sleepy.
Turn off tv, cell phone, and tablet. That is where I would start. Lay off any coffe or junk food. Get at least 30 minutes of exercise a day.
Insomnia became a real issue for me. I personally practiced various breathing techniques as well as deep muscle relaxation. The most important step to take is to remove all electronics from your reach as well. I felt like I was always checking my phone or bargaining with myself that if I couldn't fall asleep in thirty minutes I would just check Facebook.
I think winding down definitely helps. By this I mean take a bath and have a hot drink. Don't watch television or play games or anything that stimulates the mind before you go to bed. I also think taking 10 minutes to mediate before trying to sleep can help :)
You could ask your doctor about sleep aids, such as melatonin or zquil
Practice meditation helps, doing some sport, even just a little will put your body faster to bed. Avoid screens before going to bed, prefer a good book. Just acknowledge your thoughs and don't try to push them away, this way they'll fade away much faster.
Put away your phone an hour before you are planning to go to bed, have a hot drink (not coffee) and if you want a bath. If you dont feel tired after you can read a few pages of a book
Try drinking a warm fluid before bed, like tea (decaf!!!) or warm milk. You could also try to work out a couple hours before bed to tire yourself out! Also, if you are like most people out there, you might have a routine of laying in bed on your phone or some other electronic device, this can have a huge impact on your ability to fall asleep so you should always try to stay off your phone or laptop at least an hour before bed! Hope these help :)
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