When you have trouble falling asleep, don’t worry, you’re not alone! Insomnia, or trouble sleeping, affects about 30% of all people, that means almost 1 in every 3 people have trouble sleeping!
There are plenty of steps you can take that can Help you Fall Asleep at night. Here you will find 6 of the easiest tips that anyone can try out without medications or major lifestyle changes.
Most people in their lifetime experience some trouble and need help falling asleep. When you have trouble falling asleep, it seems like the hours go by like years. You may have a sleep disorder. This may be one reason why you can’t fall asleep. There are things you can do to get help falling asleep.
There are different routines you can change during the day that can assist in your difficulty falling asleep. Most people will tell you that they have insomnia when they have trouble falling asleep. All insomnia means is that you are having trouble and need help falling asleep.
Primary insomnia is easier to try and handle. Primary insomnia is classified as a person who had difficulty falling asleep or can’t stay asleep during the night. Secondary insomnia has a health condition that is contributing to it.
6 Easy Tips to Help you Fall Asleep
- Timing: Try and go to sleep at the same time every night. Get yourself into a routine before going to bed. Soon this will become a habit and you will notice that you get sleepy at the same time every night.
- Avoid Caffeine: Don’t load up on caffeine or Alcohol, and avoid smoking a few hours before you go to bed. Any of these stimulants will contribute to trouble falling asleep. I know it will be very hard for smokers not to have just one more cigarette before bed, but do everything you can to avoid it. Nicotine and caffeine will stimulate your body, thus making it more difficult falling asleep.
- Bedroom Distractions: Make your bedroom a sanctuary for sleep. Get rid of all the distractions. Do not watch TV in bed. Be sure it is really dark in the room. Don’t have some kind of fancy alarm clock that has a bright display that flashes during the night.
- Try and keep your bedroom cool. Your body needs to cool down before it can sleep. You may want to get a little fan to drown out all other noises that can be heard in the room.If you’re using Egyptian cotton bed sheets, try switching to bamboo sheets instead for a cooler night’s rest. Bamboo fabrics are naturally 3 degrees cooler than cotton.
- Routine: Get yourself into a routine before bed. Do something the same every night before you are going to head on up to bed. Read a book, Play a card game on the computer. Avoid taking hot baths before you sleep. Your body needs to cool down before it can fall asleep. Taking a hot bath or shower will wake you up and contribute to your sleeping problem.
- Lay in Bed: Lying in bed staring at the ceiling or thinking about everything that needs to be done the next day, can be hazardous to your sleep. Get up and do something that doesn’t take a lot of thought or time. Try reading a bit more or something else that relaxes you.
Bonus Tip: Bee Honey can help you Fall Asleep!
Soothing Drink: Drink an herbal tea or some warm milk. Herbal Teas contain chemicals that can relax you. Milk has a chemical in it that will help you fall asleep. When the milk is warm, the chemical is more active and stronger.
Try a Relaxing Honey Bath
- Mix 2 ounces of bee honey in a glass with 5 drops of lavender oil.
- You may find the honey can be a bit thick, if this is the case, heat it up a bit by placing the glass in some warm water.
- Then add 1 or 2 tablespoons of the honey-lavender mix into your bathwater to help you relax and hopefully help you get a better night’s sleep.
Most Common Reasons why you Can’t Fall Asleep
Stress: Stress is something that every person on this planet experiences. You may have problems at where you work. You could be going through a divorce, you may have been transferred to a new location and have to uproot the family and move.
Other causes of stress could be that you are sick. You may be in pain from a car accident.
Environment: There may be a lot of noise all through the night where you live. Flashing signs and lights outside your bedroom window will keep you awake. If you live close to a firehouse or hospital, emergency vehicles with loud sirens may be constantly coming and going.
You also may need help falling asleep if you are depressed or are experiencing anxiety. You may be worrying about every little thing and just going over and over all that stuff all through the night wondering how to and how you will deal with it.
Wrong Mattress Type: Finally, you may want to consider replacing the mattress you sleep on. There have been many advancements in how the best bed in a box mattresses are made. Sleeping on the wrong type will always cause discomfort at night.
There you have it, 6 Tips to help you fall asleep faster. If you still need help falling asleep, don’t hesitate to consult with your doctor.