Getting a good night’s sleep is crucial for everything from your physical and mental well-being to your skin condition, eating habits, mental focus and more. But thanks to the stress of modern life and the ever-increasing use of technology, many of us find it hard to drop off to sleep. That’s why in this article, we’ll explore:
- What causes sleep difficulties
- Natural ways to fall asleep fast
- How to ensure a good night’s sleep
Ready to start getting your sleep routine under control for good? Keep reading as we show you how…
Why is getting a good night’s sleep so important?
Every night your brain goes through several sleep stages to ensure proper function during the day. Your brain uses this time to carry out many essential tasks that help to keep the body healthy, maintain your immune systems and boost cognitive function.
Most adults need at least seven hours of sleep each night. Those that don’t get enough (or struggle to sleep at all) can find the repercussions distressing, as sleep deprivation can result in symptoms like brain fog and lack of energy. Those suffering from chronic sleep issues can even be at higher risk of developing certain health disorders or diseases such as diabetes, high blood pressure and poor mental health.
What causes issues with sleep?
There are various reasons why people have difficulties when it comes to falling asleep or staying asleep. It may be because they are going through a lot of emotional stress during their daily life, or perhaps they’ve picked up some bad habits that prevent the body from being able to rest.
However, it’s usually the accumulation of a few small factors that add up to a bigger problem. Common factors include:
- Mental disorders such as depression and anxiety
- Poor sleep habits and lack of routine
- Overconsumption of stimulants
- Neurological disorders or illnesses
- Certain medications
- Pregnancy or menopause
Short-term insomnia can often be attributed to specific problems such as a period of stress at work or health concerns, whereas longer-term sleep issues may have another cause. Either way, if you suffer from insomnia or poor sleep, it’s important to see your GP to rule out any underlying conditions.
How to fall asleep fast?
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Go to bed at the same time each night
One of the easiest ways to teach your brain to fall asleep fast is to go to bed at the same time each night and wake up at the same time each day. Our brains are creatures of habits, and as such, they need a proper routine to help maintain the schedule of your internal clock.
It may seem tricky at first, and you may find yourself lying in bed wondering why you got in it so early. However, over time, your body clock will adjust to this new change, and you will likely find it far easier to get to sleep.
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Have a wind-down routine
In addition to going to sleep at the same time each night, you should introduce a wind-down routine about 30 minutes to an hour before you get into bed. Your wind-down could include:
- Having a warm bath
- Reading a book
- Putting on comfy clothes
- Drinking chamomile tea
- Listening to relaxing sounds
- Meditating or stretching
- Journaling or drawing
Everyone’s night time routine will look different, and it can be tricky to set aside alone time, especially if you have kids – but it is vital to prioritise your sleep.
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Tackle stress head on
For many of us, stress is often the culprit of a poor night’s sleep. From racing thoughts that just won’t quit to adding endless points to your to-do list – it can be hard to get into the right frame of mind for sleep.
Stress is a normal part of life, but if it’s affecting you to the point where you are unable to rest, now is the time to tackle it head-on. Perhaps you watch the news last thing at night and go to bed churning it over on your mind, or maybe you scroll through social media, causing anxiety and negative feelings.
Whatever the source of your stress might be, you need to prioritise your mental well-being and make proactive changes to guard your resting time. This might mean adjusting your schedule or taking the time to discuss your feelings with a trusted friend or mental health professional.
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Write down your thoughts
Do you lie awake in bed thinking of the things you need to do tomorrow? If so, it might be a good idea to start journaling or using a notepad as part of your wind-down routine. Set aside 10-15 minutes each night to write down your thoughts or all the things you need to do the following day.
If you find your thoughts tend to go around in circles looking for a solution, you could also try writing down your feelings and journaling the day’s events. Once you’ve closed your journal, put it away and permit yourself to drop all your worries as you’ve already written them down.
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Exercise regularly
Exercise is beneficial for mental well-being as it helps to produce happy hormones whilst decreasing the levels of stress hormones. It can also help to burn off excess energy, allowing for a better night’s sleep.
However, exercising too late in the day can harm your sleep as it may signal to the body that it’s time to be awake, so try and do it early in the morning if you can. Even a 10-minute walk can have a positive impact on the mind, so try to make exercise a part of your daily routine.
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Ditch tech before bed
The blue light produced by technology can signal to the brain that it’s time to be awake. Add in the potential for bad news and squabbling on social media, and it’s easy to see how it can impact your sleep at night.
It’s best to avoid using technology at least two hours before bed, such as phones, laptops, tablets and TV screens. You can also purchase glasses that use blue light-blocking technology, and most modern phones have bedtime settings that can be used on a daily timer.
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Avoid stimulants
It’s logical to think that drinking energy drinks or coffee before bed will keep you awake. But if you sip coffee and tea throughout the day, the effects can last far longer than you realise – that’s why you should seek to avoid it at least six hours before bedtime.
Instead, opt for caffeine-free options such as fruit or chamomile teas and decaf coffee, or switch to soft drinks such as squash or water. Don’t forget that caffeine can also be found in certain foods, such as chocolate or chewing gum.
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Evaluate your environment
There are plenty of things in the bedroom that may prevent you from falling asleep fast, whether it’s light coming in through the curtains or sleeping on an old, lumpy mattress. That’s why you should ensure that your room is completely dark, at a cool temperature and free from allergens like dust and pollen.
Another thing to check is that your neck, head and body are properly supported. Most mattresses need replacing every eight years, so if you find yourself tossing and turning, it might be time to invest in a new one or consider purchasing a protector or mattress topper to make it more comfortable. Pillows usually last for a maximum of three years as well, so consider replacing those if needed too.
How to get a good night’s sleep?
When it comes to getting a good night’s sleep, it’s all about maintaining a healthy sleep routine, making long-term lifestyle changes and taking time to unwind and relax at the end of the day. Over time, your body will adjust to your new routine, and you should find it far easier to get to sleep and have a great night’s rest.
At the end of the day, if you’re lying in bed and not feeling tired, don’t force it. Lying there trying to get to sleep or looking at the clock makes things worse, so get up and do something relaxing instead of making yourself more anxious.
Whilst having a rubbish night’s sleep can make you want to nap in the daytime, napping can make it harder to get a good night’s sleep, which, in turn, means you want to nap more during the day.
Now you know how to get to sleep fast and ensure a great night’s sleep, from sipping chamomile tea to ditching tech before bed. Now, go and catch some z’s!
