A good night’s sleep means a lot of things. It means getting a wholesome rest and repair for all the organs in your body. It means replenishing your mind and soul.
The average amount of sleep you should be getting is 8 hours a day. This is what your needs in order to rest and repair.
Like a lot of people, I have a pretty good idea about what happens when you don’t get in your 8 hours’ worth of sleep. In short: you wake up feeling like you’ve been hit by a truck.
That’s not all though; your eyes will feel weak, your joints will hurt and you’ll have difficulty focusing and remembering things. Of course, there are other bigger long-term effects of lack of sleep, for example heart problems and loss of motor control.
In order to avoid all these problems, you need to learn how to get a good night’s rest. For that purpose, I’ve compiled a list of 10 healthy ways to fall asleep easier.
10 Healthy Ways to Fall Asleep Easier
1 | Go to bed earlier
Going to bed late leads to you to tossing and turning and probably staying up another hour or two. Going to sleep earlier helps you to fall asleep a lot faster. Early to bed ensures a number of benefits, including waking up early getting to work or school on time, getting a refreshing rest, and waking up feeling energized.
2 | Put away all electronic gadgets
If you want to fall asleep easier, put away all your electronic screens before you sleep. Nowadays it’s so common to go to bed with your phone and scroll mindlessly for hours until you realize how late it’s become. Put your phone away before getting into bed, and you will fall asleep easier.
3 | Work out more
Engaging in physical activity during the day ensures that your body will require rest. This means you’ll be falling asleep much easier, simply because your body needs to recover. Studies also show that physical activity gives you a better-quality sleep.
4 | Listen to soothing sounds
Music has the ability to set the mood to help you fall asleep. You can listen to soothing sounds like ambient music, nature, rain, or even whale sounds to help you fall asleep. You can also listen to audiobooks like I do. They help to lull me into a calm sleep.
5 | Relax your muscles
This is a relaxation technique for sleeping. While lying down in bed, consciously relax all your muscles starting from your head to your toes. Try to stop straining muscles in your shoulders, neck and back. This will help you to fall asleep easier and faster. In addition to this, you can also get a massage, or give yourself one. Target your neck, feet and hands.
6 | Get cozy
If it’s a cool night, get out your comfy blankets and cozy up. Make sure you’re sleeping on a comfortable mattress and fresh perky pillows. This will give you the comfort and coziness that you need to fall asleep easier.
7 | Read a book
There’s nothing that seals my day like reading a bedtime book. It’s either because of the way you get transported into another world, or because your eyes get tired. Either way, reading a book is a healthy way to fall asleep easier.
8 | Set the temperature right
Extreme temperatures can make sleeping difficult. Make sure to set your temperature to one that suits you the most. If you live in a hot or dry climate, make sure to turn on your fan. You can also get to the right temperature by taking a bath or shower. This will also help you to get fresh and drowsy before bed.
9 | Turn the lights off
Turning the lights off tells your body that it’s time for sleep. We are designed to go to sleep when it’s dark, and work when it’s daytime. Turn your lights off and get into bed to sleep better. You can also consider sleep masks if your room is too bright.
10 | Reflect on your day
When you are finally lying on your bed, you need to do things that will help you to finally drift off to sleep. You can reflect on the events of your day, or think of all the things you are grateful for. You can also visualize your dreams and goals. Try not to stimulate yourself too much though. Quiet and reflecting thoughts are best for bedtime.
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