As a college student, I’m lucky if I get an average of 4 hours of sleep per night. Between the parties, the papers, and the all night study sessions, who has time for sleep? I’ll sleep when I’m dead, that’s my motto. Well, that has been my motto in the past, however this year I’m turning over a new leaf. Getting adequate sleep is more important than you could ever imagine. Trust me, as a sleep-deprived student I am walking proof that you do not function as well if you haven’t had a good night’s sleep. The biggest problem many people face is that even when they have the time to lay down and get some shut eye, they have so much trouble actually falling asleep. What if I told you I could teach you ways to get to sleep faster and wake up feeling rested and totally rejuvenated? This is no joke, things like taking a warm bath, meditating, drinking calming tea, and doing yoga can all help relax you and help you unwind, allowing you to fall effortlessly to sleep. Check out these ten helpful tips to help you get to sleep faster and stay asleep through the night. Try them (you’ll thank me tomorrow):
1. Cut Back On Caffeine
Drinking caffeine too late in the day, or simply drinking too much caffeine on an everyday basis can drastically affect your sleeping habits. Kicking the caffeine habit doesn’t have to be as hard as people say it is. Start off slow, sub one cup of coffee each day for decaf or tea. Also, drinking plenty of water will help make kicking the coffee drinking habit way easier.
2. Take A Warm Bath
Getting into a warm bath after a long day of work can really help put you in the right mood for bedtime. Taking a bath can help relax your mind and body, loosen any tension in your muscles, and relieve the stresses of the day so you can get into bed feeling clean and calm.
3. Ditch Unwanted Noise
Sometimes when you get in bed, just the noise from the outside world can be enough to prevent you from getting to sleep. Want to avoid this? Try making a playlist of soothing background music or relaxation music to listen to when you get in bed. Set the volume low and just close your eyes and listen. This background noise will drown out the sounds of the next-door-neighbor’s yappy dog, the highway noise, and the television your sister is watching in the next room.
4. Turn Off Your TV and Computer
Powering down your electronics (yes that includes your cellphone) can help you get to bed sooner and get a better night’s sleep. People who fall asleep watching TV or have their phones on until they pass out tend to have more trouble falling asleep and staying asleep. The light from your television, computer, and phone trick your eyes into thinking you should still be awake, making it harder for you to fall asleep. Get in bed with the lights off 30 minutes prior to sleeping and let your body get ready for its’ rest cycle.
5. Embrace Aromatherapy
Calming scents of lavender and other relaxing oils can help relax your body and mind and get you ready for sweet, restful dreams. The soothing scent of lavender will help you feel calm and ready for sleep. You can also try a variety of other scents, depending on what tickles your fancy.
6. Drink A Glass of Milk Before Bedtime
Drinking a glass of milk before you get comfy under the covers can actually help you fall asleep. Tryptophan is a sleep-inducing amino-acid found in milk that will get your body ready for sleep. Having a glass of warm milk is relaxing and soothing and will put you in the perfect mood for a restful slumber.
7. Focus Your Breathing
Using breathing techniques to calm your body down and regulate your breathing patterns will help you focus on relaxing your muscles and your mind and this will help you get to sleep. Focus on your breathing, the inhaling and exhaling, and make sure to take long calming breaths and release the air slowly.
8. Have a Cup Of Chamomile Tea
Chamomile tea before bedtime can help you unwind and relax. Some of the benefits of chamomile tea include its’ anti-inflammatory capabilities and its’ soothing aroma. Chamomile can also help relieve anxiety and will help you get to sleep and stay asleep. Dr. Oz recommends having a cup of tea about an hour before bedtime. According to him, chamomile can act as a sleep inducer and mild tranquilizer, getting you to a sleepy, restful state.
9. Try A Natural Supplement
Melatonin is a great nature supplement that can help you get to sleep faster and stay asleep longer. It is a naturally occurring hormone that is released in your body. Melatonin gets released in cycles throughout the day however some people do not produce enough of it on their own. Taking a small dosage of melatonin before bed will help you fall asleep, and you can feel good about taking it because its a natural non prescription supplement.