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How do I fall asleep faster?
I've been having a little bit of trouble falling asleep. I don't want to take sleeping pills. Does anyone know what I can do to fall asleep faster?
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I have problems falling asleep at the right time as well. One very helpful thing is exercise. If possible, get at least 30 minutes of aerobic exercise per day, preferably in the morning. Never exercise after 3 PM. That will actually make it harder for you to sleep. But exercise earlier in the day will make it easier for you body to fall asleep.
Also, make sure there is no light in your sleeping area, or make sure that you cover your eyes. I always tuck the sleeve of a hoodie over my eyes; this keeps out any light and helps me sleep. Light tells your brain that you should stay up, and that is obviously not what you want. If sleeping masks are uncomfortable, just get a long-sleeved shirt and use a sleeve.
There are plenty of breathing and relaxation exercises on the Internet to help you sleep. They don't work for me, but it's worth a try. Be sure to try them for at least a few nights; don't expect instant results. And try not to get caught up in worries and thinking about daily events. I like to daydream about things that are totally unrelated to my life; it helps me get my mind off the stressful things and drift away.
Also, make sure you keep a steady sleep schedule. Don't sleep in, even on the weekends or days off from work. Try to go to bed at the same time each night. I haven't mastered this yet, but it's very important.
And turn off the t.v., computer, cell phone, etc. for an hour before bedtime. The bright lights and extra brain stimulation keeps you awake, and it's really easy to get sucked into an activity for hours before realizing that you've accidentally stayed up to 2 AM. Instead, use this time to listen to relaxing music, or take a shower/bath, or read.
Another important thing is diet. Consume as little caffeine as possible. Some people are more sensitive to it than others, and it can really screw with your sleep. A soda every once in a while, or a little chocolate, is ok so long as you don't eat/drink it after 1-3 PM (depending on when you go to bed). Refined wheat and sugar can also have an effect, although it's not as strong. Anyway, don't eat cake or candy in the evening.
I hope that helps. :)
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How late are you sleeping? I've had problems sleeping as well, usually from over thinking about things and staying up too late thus falling into terrible sleeping habits. There are a number of things you can do to relax and sleep quicker. You could take a warm relaxing shower or bath. Read for a bit, listen to some slow relaxing music. If you're a bit scattered brained like I can be, music might not help, like everything else it's about figuring out what works for you. Some camomile tea before bed, warm milk, light some incense and try to clear your thoughts from anything stressful or worrisome. I sometimes look up some boring uninteresting things online and stare at it rereading until I get drowsy, lol. You could also try a warm heatpack on your tummy or head. Helps my nephew fall like a rock when he's restless. My aunt also gives him some advil pm, to help him sleep or nightquill. But I'm not quite sure about that. Hope this helps, good luck.
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