Help Me Fall Asleep! Five Ways to Get Sleep Now
It's the middle of the night. Everyone else is sound asleep, but you're wide awake. Sound familiar?
Studies have shown that nearly half of adults report having brief bouts with insomnia, while 10% report they have experienced sleepless nights for longer than two weeks.
If you're having trouble sleeping tonight (or longer), try some of these techniques and ideas now to help you fall asleep:
Eliminate distracting light and sound.
Even the slightest light or noise may interfere with your ability to fall asleep, so turn off all light sources and eliminate all sound. If there are noises that you can't escape from, try a pair of SleepPhones® headphones or earplugs to help block them out.
Adjust the temperature.
The ideal temperature for sleep is between 68 and 72 degrees Fahrenheit. A room too cool or too warm could make a major impact on your ability to sleep.
Ignore the clock.
Turn your clock away from you so you can't see the time. Best Health Magazine explains that if you tend to wake up throughout the night, seeing a constant reminder of what time it is and how long until you have to get up is not going to help.
The Better Sleep Council suggests making a list of things and stresses that are running through your mind, giving yourself permission to relax and sleep. Writing them down will help get them off your mind and give you a to-do list for the next day.
Kick the pets and kids out of the bed.
An article from MAYO Clinic suggests that "if you have children or pets, set limits on how often they sleep with you, or insist on separate sleeping quarters." Your comfort comes first when your goal is to get a good night's sleep.
Try these tips tonight to help you fall asleep faster. For other techniques to prepare yourself for better night's sleep, read our tips for a better night's sleep.