How to Fall Asleep Sooner
Would you like to know how to fall asleep sooner? There are many reasons why you may find it hard to fall asleep, including worries and anxieties that can make it hard for you to switch off.
If you feel tense or anxious this will make it much harder to go to sleep, so it's a good idea to set aside some time each day just for relaxation or meditation.
Go for a 15 minute walk over the park in your lunch hour as this will help you to de stress.
The fresh air and green spaces can calm your mind and re focus your thoughts.
It will also help to tone your body.
The oxygen taken into the body by exercising helps to reduce levels of the stress hormone cortisol which makes you alert and able deal with any situations that you anticipate.
This is OK in the daytime, but however it will make falling asleep much harder.
It can be difficult to switch your mind off at bedtime, especially if you have worries, but try and replace those negative thoughts with happy and positive ones.
Imagine a happy place you visited on holiday and concentrate on that image.
Keep electronic devices such as mobile phones, computers and TVs switched off in the bedroom prior to going to sleep as they can be very distracting.
Make sure the temperature in the bedroom is comfortable, and unless it's very cold keep a window open.
Keep your bedroom dark as any light can interfere with the body's production of melatonin.
This hormone is produced by the body at night to help you sleep.
If you work shifts or take frequent long haul flights your body may lack melatonin.
You can however take this in supplement form A warm bath at bedtime can help induce sleep.
Make sure it's not too hot and add a few drops of lavender oil to help you relax.
The scent of lavender increases the levels of theta brain waves.
During the initial stages of sleep the production of theta brain waves increases making you more relaxed helping you to fall into the deeper stages of sleep.
Place a few tea lights around the bath to add to the calming atmosphere.
Fall asleep sooner by cutting back on caffeine in the evening.
Drink decaffeinated coffee or tea, or try herbal teas such as chamomile.
A warm milky drink is also good for helping you to sleep, you could always sweeten it with a teaspoon of honey.
If you feel tense or anxious this will make it much harder to go to sleep, so it's a good idea to set aside some time each day just for relaxation or meditation.
Go for a 15 minute walk over the park in your lunch hour as this will help you to de stress.
The fresh air and green spaces can calm your mind and re focus your thoughts.
It will also help to tone your body.
The oxygen taken into the body by exercising helps to reduce levels of the stress hormone cortisol which makes you alert and able deal with any situations that you anticipate.
This is OK in the daytime, but however it will make falling asleep much harder.
It can be difficult to switch your mind off at bedtime, especially if you have worries, but try and replace those negative thoughts with happy and positive ones.
Imagine a happy place you visited on holiday and concentrate on that image.
Keep electronic devices such as mobile phones, computers and TVs switched off in the bedroom prior to going to sleep as they can be very distracting.
Make sure the temperature in the bedroom is comfortable, and unless it's very cold keep a window open.
Keep your bedroom dark as any light can interfere with the body's production of melatonin.
This hormone is produced by the body at night to help you sleep.
If you work shifts or take frequent long haul flights your body may lack melatonin.
You can however take this in supplement form A warm bath at bedtime can help induce sleep.
Make sure it's not too hot and add a few drops of lavender oil to help you relax.
The scent of lavender increases the levels of theta brain waves.
During the initial stages of sleep the production of theta brain waves increases making you more relaxed helping you to fall into the deeper stages of sleep.
Place a few tea lights around the bath to add to the calming atmosphere.
Fall asleep sooner by cutting back on caffeine in the evening.
Drink decaffeinated coffee or tea, or try herbal teas such as chamomile.
A warm milky drink is also good for helping you to sleep, you could always sweeten it with a teaspoon of honey.