Over the past 2 years, I’ve learned how to fall asleep faster and rest better. I used to suffer from insomnia. I would toss and turn all night and be exhausted all the next day. Now, if I allow myself, I can fall asleep within 3 minutes.
Stick To A Sleep Schedule
Try to wake up and go to bed at the same time every day. I also try to incorporate a nap into my day as well. Keep your circadian rhythm in check! The circadian rhythm is the pattern of your sleep cycle. Occasionally, I’ll have nights where I miss my bedtime. When that happens, I still shoot to get 7 hours of sleep. That next night I reset my schedule. Don’t make a habit of doing this! If you’re going to be a success in anything, sleep is crucial!
Limit Caffeine Intake
I not only watch how much caffeine I get, but I also watch when I get it. I rarely consume caffeine other than coffee in the morning. Caffeine after 2 pm typically isn’t a good idea for most. Caffeine has a half-life of 6 hours. That means if you consumed 200 mg of caffeine at 8 am, you’ll have 100 mg in your system at 2 pm, 50 mg at 8 pm, and so on. The later you injest caffeine the later it is in your system.
Exercise on a regular basis. This not only helps you sleep better, but it also helps you feel more well rested when you’re awake. I can’t stress this point enough! Exercise is imperative to a successful lifestyle!
I consistently take 10 mg of melatonin every night. It helps with sleeping, but it also helps with fat burning(a major plus for most people!). I always take this an hour prior to my desired sleep time.
Leave Devices Alone
Most of us know about how blue light affects our sleep patterns. This was the chief cause of my insomnia. Learning to put devices away and leave them alone can be hard for most people. We waste so much time in bed just scrolling through social media when we could be productive by getting some sleep. I instead opt for reading a book. It’s always a great idea to get into the habit of reading. Make it a part of your daily routine and it will surely become a habit!
Focus On Breathing
This one is huge! We breathe a lot deep while we sleep. I’ve found that if I repeatedly breathe deeply while trying to sleep, I end up falling asleep much faster. If you’ve ever tried night time meditation, this is why the focus so much on breathing. If we breathe deeply, we’re more at peace and more ready to sleep.
Let Your Mind Wander
My dreams start before I even fall asleep. My mind is constantly moving. Instead of trying to focus on clearing your head, just let your mind wander. Get lost in your thoughts!
Any light at all can disrupt your sleep. Get your bedroom as dark as possible! Use curtains over windows, use chargers without LED indicators, and don’t use an alarm clock with glowing digits. Say goodbye to nightlights as well(you’re not 6 anymore!).
I may snore like a bear, but I sleep like a baby! Use this tactical guide and I know your sleep will change for the better and you’ll see huge changes in your life! Sleep is incredibly important! Without sleep, we can’t repair our bodies and filter toxins, and many other things! Sleep is key!