Are you having trouble getting to sleep when you want to? Well, I pretty much consider myself an expert on the topic. Okay, so that’s an exaggeration. One thing I can tell you is that I have had trouble sleeping throughout my entire life. This has forced me to look into all of my options – easy options – that would get me to sleep. After extensive research and practice (yes, I try all the things I suggest) I have compiled a list of 10 things that will help you fall asleep. The list is in no particular order or ranking, so choose the options that sound suitable for your health and lifestyle.
Embrace the power of your senses! Smell sends messages to your brain that triggers certain emotions or memories and even physical reactions. So you can essentially use smell to trigger mental and physical calmness before bed. Try aromas like lavender, lemon, bergamot, jasmine or sage. You can purchase a diffuser, linen spray and even roll the oils on your skin. For the best impact, make sure you purchase quality essential oils. Try the brand doTerra or Aromaforce. Under no circumstances should you buy the NOW brand, it’s sketchy.
Get it on
You don’t have to be with someone to do this. Get frisky with your lover or friendly with your hand (or why not a toy?) and you may just drift off into dreamland. I don’t know about you but I am always sleepy after an orgasm. According to Laura Berman, Director of the Berman Center for Women’s Sexual Health, sex can actually be a sleep aid. This is because sex releases endorphins that will help you “feel better about yourself”. Feeling better about yourself, means feeling more relaxed and that is exactly how you need to feel to fall asleep.
This is a cost-free strategy that will really help you get your mind and body to relax. I know you already know how to breathe, but are you doing it mindfully? There are many simple breathing techniques available that were specifically invented to help you fall asleep, so why not test out a few? Check out 4 Easy breathing techniques to make you fall asleep where you will find a simplistic, easy to follow breakdown of 4 breathing techniques that are proven knockouts.
This isn’t the solution for everyone, especially if weed makes you feel paranoid or anxious. However, if you’re open to cannabis and having trouble sleeping, you might want to look into that Mary Jane. Try a potent indica (if you don’t know what that is just ask your local bud tender) and you will ease into sleep. If you’re worried about the smoking aspect, opt for vaping, spray, tinctures or edibles.
Sleeping with an anxiety blanket
This unique product is literally a heavy weighted blanket that will help you relax and is great to try before bed. How heavy is this blanket you ask? Ideally about 5-10 per cent of your body weight. So how does it work? According to product developer Keith Zivalich, the added weight causes the brain to release neurotransmitters like serotonin and dopamine, which improve moods and induces a relaxing effect. Later serotonin becomes melatonin, a hormone that helps to regulate sleep cycles and reduce alertness. So why not try this easy, comforting blanket before bed today? LIFE TIP: This is a great tool for those experiencing general anxiety.
Forget sleeping pills and keep it natural. There are so many natural remedies available for you to try, but make sure you consult your doctor if you’re on any medication already. From valerian, catnip, St. John’s Wort to chamomile, there are many to choose from that are helpful for sleep. The reason remedies such as these are effective is because they stimulate the production of gamma aminobutryic acid (GABA) , which helps regulate the action of nerve cells to induce a calming affect. They can often be taken in tablet, spray or tea form! Check out your local health food or vitamin shop to see what herbal remedies are available in your neighbourhood. Again, do your research and ask questions before you start taking any herbal supplements!
Get your room ready
Though it may be a bit of a time investment, creating a relaxed and comfortable sleep environment may be the key to a getting a good night’s rest. Check out one of my previous articles that shows you 5 easy ways to optimize your sleeping environment. It just might change your night…or day, I know we all go to sleep at different times!
If you have difficulty sleeping, you might want to add a relaxing bath to your bedtime routine (if you don’t have a routine, make one).The heat and aromas will relax your muscles, as well as your mind…just make sure you do not fall asleep in the tub. If you don’t love taking baths, buy bath products you do love. Lush Bath Bombs sure get me excited for tub time!
You don’t have to be a yogi to stretch your body! Believe it or not, a quick stretch before bed will not only help you get to sleep, but help you improve your sleep quality. Stretching helps you to focus on the moment at hand as well as release built up tension from the day. Not only this, it will gently improve your flexibility over time. Just make sure you keep the stretching light before bedtime. Going too hard can actually give you energy, something no one wants before bed. Try some of these sleep time stretches tonight.
Like many of the other tips and techniques in this article, acupressure therapy can be done inexpensively and easily. It can also help to reduce anxiety and stress. Studies have even shown that acupressure improves sleep time and quality for insomniacs. Wondering how to do it? Check out the video.