Tips to Help You Fall Asleep Quickly

There are many variables involved in getting a restful night’s sleep, including keeping your bedroom sufficiently dark and at a comfortable temperature; having a supportive memory foam mattress; and avoiding alcohol, caffeine, or other stimulants for several hours before you turn in.

But one often overlooked variable is being able to fall asleep quickly—say within five minutes of your head hitting the pillow—in the first place. If that happens, you stand a much better chance of staying asleep all night and waking in the morning feeling rested and refreshed. Here are some tips to try before you hit the sack tonight.

• Spend a few minutes meditating. Mindful meditation, in which you focus on your own body, works wonders for clearing the mind, releasing stress, and slowing your heart rate. When done correctly, it puts your body in a relaxed state that is primed for sleep.
• Practice deep breathing techniques. Breathing deeply increases the amount of oxygen in your blood and decreases the amount of carbon dioxide, helping you feel calm and tranquil. Deep breathing techniques vary, but typically consist of a particular pattern of inhaling for a certain number of seconds, holding your breath for a specified time, exhaling slowly, and then repeating the process. Check YouTube for deep breathing technique recommendations and tutorials.
• Give aromatherapy a try. Research studies have linked certain scents to positive responses in the brain and central nervous system. In particular, lavender, yuzu, and jasmine essential oils are known to reduce anxiety and depression, relieve stress, and have an overall calming effect, therefore making them perfect for use in the bedroom.
• Perform self-acupressure. Acupressure is the technique of pushing on certain pressure points in your body to relieve tension and restore mental and physical balance. For example, massaging the ears, pushing on the depression right above your nose, or applying pressure to the top of your foot between the first and second toes are all thought to aid with relaxation and sleep.

If it takes you longer than five minutes to fall asleep once you get into bed, adding one or more of the above recommendations to your nighttime routine could be beneficial. Give them a try tonight!

Posted in Health and Fitness, Mattresses, Memory Foam