How To Get To Sleep Faster
Being unable to get to sleep at night is easily one of the most frustrating things I have ever experienced, tossing and turning for hours on end, knowing you have to be up in a couple of hours. It's horrible.
Now if you are reading this then I am assuming you are having issues getting to sleep so I am going to go over several things that I have done or changes I have made in order to get to sleep without the hassle.
Everything I am going to talk about has helped me but if anyone reading this has any other ideas or experiences, please contact me and share and I will update this page.
How important is sleep?
Before we jump into how to get to sleep I just wanted to make sure you understand how imperative it is to get a good nights sleep every single night. so here is a couple of facts.
- Lack of sleep can make you depressed
- Lack of sleep can lead to increased risk of heart attacks, strokes, diabetes, and high blood pressure
- Losing sleep can make you gain weight
Now these are only a couple of the implications having lack of sleep can lead to there are many more, however, I just wanted to inform you of a couple of the main ones.
If you check out the table below it will give a brief overview of how much sleep you should be getting.
How to get to sleep - Method 1 - Caffeine!
It's no secret that 90% of us rely on coffee to get through our days, kudos to anyone who doesn't. However, one massive side effect is just how much it can impact our sleep.
Some studies have suggested that coffee can affect your quality of sleep if you have drunk it within 6 hours of going to bed.
I normally go to bed at 10 pm so I choose to stay away from Coffee anytime after 5 and it seems to do the trick.
Caffeine also affects the quality of your sleep, which is just as important as how much sleep you get, we will talk about this later.
How to get to sleep - Method 2 - Listen to relaxing sounds
This honestly remains in my experience the most effective way of getting to sleep quickly and not being disturbed while you sleep.
Essentially I just listen to sounds that are relaxing and consistent. I choose to listen to rain sounds since I find this relaxing. Here is the link I use: https://youtu.be/D0iDdAWQk3o
This may not work for you but if you just search YouTube for 'Sleep Sounds' there are thousands of videos to pick from.
Not only do these sounds help to relax you they also help to keep you asleep. Since it is a consistent noise it helps to block out any noise, this is something I use often since my partner has to be up earlier than me for work.
How to get to sleep - Method 3 - Electronic devices off
Now, this can be difficult for most people since we are all guilty of sitting on our phone before we go to sleep.
The light from your phone confuses your brain so it things that the light coming from your phone is the sun. So this is why it is so important to stay away from devices at least an hour before we go to sleep.
Don't think you can do it? Well if you have an iPhone luckily there is an alternative. Apple added 'Night Shift' which adjusts the colour of your iPhone screen so you will not be affected as much by the artificial light being given off. Read more about night shift here: https://support.apple.com/en-gb/HT20757
How to get to sleep - Method 4 - Bite the Bullet (see your doctor)
If you are still having issues after trying these few things I'd say its probably time to go see your Doctor. I know a lot of people want to avoid this but if you're still having issues then it's best to go see your Doctor and see what then can do for you.
As I briefly mentioned earlier the quality of the sleep you get is just as much, if not more, important than how much you get.
What I mean by this is you don't want sleep where you are constantly being interrupted as this way your body does not get to go through its sleep cycles to give you optimum rest.
Also, make sure that you are not sleeping on your couch and get upstairs to your bed!
Just a few tips to increase the quality of your sleep:
- Try to go to sleep at the same time consistently
- Avoid any stimulants like caffeine
- Sleep somewhere you are comfortable
- Make sure any light is blocked out
- Keep your room at a comfortable temperature
Just by following these few simple guidelines you can make those 8 hours seem like so much more.