Getting a good night sleep is crucial to proper brain function, as well as maintaining strong physical and mental health. Some people have no problem falling asleep, while the process is a little more difficult for others. If you are someone who struggles to fall asleep at night, here are 5 ways you may be able to speed up the process!
1. Lower the Thermostat
Your body temperature fluctuates as you transition into sleep. If your room is too warm, it could be affecting your ability to fall asleep. Try setting your thermostat to a temperature somewhere between 62–73°F. Everyone has their own preferences, so try to find the right temperature that works for you! As your body cools down, it can help send a signal to your brain to go to sleep.
2. Guided Sleep Meditation or Soothing Music
Studies have found that sedative music promotes deeper sleep. Guided meditation can also be very helpful in helping you transition into a state of sleep. Here is a link to a video that has helped over 6 million people fall asleep faster! Just listen with your eyes closed and you’ll be fast asleep before you know it. Give it a try!
3. Eliminate Distractions
You may unknowingly be struggling to fall asleep because you’re distracted. Browsing social media or keeping the TV on can make it significantly harder to go to sleep. This could be because your mind is stimulated by these distractions. When it’s time to sleep, make sure that you are in a quiet, comfortable place that is free from distraction. This will help you fall asleep much faster.
4. Get on a Schedule
Many people find that setting a sleep schedule helps them fall asleep easier. Waking up and going to bed at the same time each day can help your internal clock keep a regular schedule. This will help your body know intuitively when it is time to go to bed and when it is time to wake up. When you’re setting your sleep schedule, plan for 7 to 9 hours of sleep each night and make sure you allot for the time it takes to fall asleep.
5. Take Sleep-Enhancing Supplements
Certain natural supplements can help you fall asleep faster. They have been shown to encourage sleep either by boosting the production of sleep-promoting hormones or by calming brain activity. Supplements that can help you fall asleep include:
Magnesium helps activate the neurotransmitters responsible for sleep. Doses of 200–400 mg per day, taken with food, have been shown to improve sleep.
Melatonin is a hormone naturally produced by the body, but it can also be taken as a supplement to help regulate your sleep. Doses of 0.5–5 mg taken 30 minutes before bed seem to improve sleep quality.
GABA (gamma-aminobutyric acid) is a compound produced in the brain that inhibits certain transmitters and may help the central nervous system relax. Doses of 250–500 mg and no more than 1,000 mg are recommended.