If you tend to regret staying up late binge-watching your favorite series or scrolling on social media, instead of allowing your mind to wander into a blissful rest, this one is for you. Not only will you gain the proper amount of sleep, but you’ll also set yourself up for a more productive day first thing in the morning. Who can say no to that?
Keep reading for our mind and body hacks to fall asleep faster.
Use meditative breathing (the 4-7-8 method)
While lying in bed, try this breathing technique. It’s like counting sheep for adults. Close your eyes and breathe in for four seconds, hold it for seven seconds, and then exhale for eight seconds. Do this repeatedly until you fall asleep. You won’t even notice the transition.
Drink chamomile or banana tea
If you’re down to make a DIY tea, try this banana tea recipe. Bananas are rich in vitamin B6, which supports melatonin production and can help regulate better sleep cycles. Or for a more low-lift nighttime beverage, sip on this chamomile and lemon tea (which is also packed with melatonin).
Cuddle with a weighted blanket
Sleeping with a weighted blanket can help with bedtime anxiety and calm your nervous system as it acts like a giant hug and promotes serotonin production, which naturally converts to melatonin.
Wear socks to bed
Most people cringe at the thought of wearing socks to bed, but according to the National Sleep Foundation, sleeping in socks or warming your feet before bed can help speed up the time it takes to fall asleep.
Know your caffeine limits
Caffeine is one of the biggest culprits for why we can’t get to sleep at a reasonable hour. Sip the tea or joe responsibly and be mindful of when your last cup of caffeine is (we suggest around 1 p.m.). Instead, opt for a calming sparkling beverage like this one.
Establish a nighttime routine you love and look forward to
Light a candle, play some tunes, apply a face mask, or use the LED light shield. This part of your day doesn’t have to be rigid; it’s self-care so make it enjoyable! Take a hot bath using one of our detoxifying DIYs if you have the time. This will help relax your mind and body and put you in a cozy mood to hop into bed.
Stay out of your bed during the day
If you work from home, it’s so important to create a space outside of your bed to do your work. Keep your bedroom your sleep sanctuary.
Minimize screen use, especially close to bedtime
This one is obvious, yet so hard to do. Tune into your inner child and force yourself to be disciplined with this habit. What would you enforce your kids to do before bed? Then enforce the same for yourself. If you need to unwind while you’re in bed, try getting into a new book or listening to a podcast instead.
Get some exercise during your day
Try one of our workouts that you can do anytime, anywhere. Throughout the day it’ll spark some extra energy, but by the end of the day, you’ll be comfortably worn out from exercising and ready to rest your body.
Use blackout shades or a sleep mask to block out unwanted light
If you need to sleep in complete darkness (same), use this sleep mask. Bonus points because it also protects your eyelashes during your beauty sleep.
Keep your bedroom cool
Keeping your room cool promotes a natural instinct for your body to fall asleep faster … who knew. So first warm up your body during your relaxing bath soak and then climb into your cold-ish bed so you can sleep sans night sweats. PS: these eucalyptus sheets are gaming-changing.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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