Trouble falling asleep is two-pronged: falling asleep and staying asleep. For a lot of people, the falling asleep part is the most difficult. We self-sabotage because a lot of common habits—such as scrolling through our phone, watching TV before bed, or sleeping with our phones beside us (hello, blue lights)—actually keep us from falling asleep. If you want to fall asleep faster and stay asleep, there are many ways to do so.
Pick at least three from the list below, try them for a week, and see what a difference it can make:
1. Drink Sip2Sleep® and skip the other OTC sleep aids. Sip2Sleep® is a totally natural, drinkable sleep aid made with just two ingredients. It has Montmorency tart cherry juice for anti-inflammatory benefits and Venetron® for anxiety reduction.
2. Set a rigid sleep schedule. Go to sleep and wake up at the same time, even on weekends. This will help your body and brain adapt to a “schedule” and avoid acute insomnia.
3. Make your sleep space dark, comfortable, and use it only for sleep. Move out all electronics. If you need an alarm by your bed, opt for a battery-operated old-fashioned device. Alternatively, you can keep your phone (and its alarm) in the closet or en-suite bathroom with the door closed. Not only will this keep blue lights out of your room (and the temptation to check it in the middle of the night), but having an alarm that you have to get out of bed to turn off can help reduce hitting the snooze button.
4. Don’t eat dinner right before bed. Your body needs time to digest, and this shouldn’t be happening while you’re sleeping. Instead, allow your body to digest via a leisurely walk or “boring” activity that helps get your mind and body ready to sleep.
5. Swap out screentime for a book. Here’s something baby boomers know well that other generations could benefit from: books are the best way to put yourself at ease. Reading before bedtime is a natural sleep aid (and pairs perfectly with Sip2Sleep®).
6. Avoid alcohol and nicotine. Both of these vices cause a myriad of issues, and while trouble falling asleep isn’t the most dangerous, it is still a factor. While some people think alcohol helps them sleep and cigarettes reduce anxiety, in actuality both drinking and smoking are known for making it even more challenging to sleep well.
7. Nap right. Power naps are defined as naps that last around 20 minutes and no longer than 30 minutes. They can be a powerful tool when used correctly. However, if you do nap, napping longer than 30 minutes can completely mess up your sleep-wake cycle.
8. Earplugs can be a huge blessing if you can’t control the noise heard in your bedroom. Many people need a quiet space to sleep if they haven’t been conditioned since childhood to tune out loud noises. If you have roommates, live on a busy street, or the neighbor’s dog won’t stop barking, earplugs can help you get the peace and quiet necessary to sleep.
9. Practice relaxation techniques. This doesn’t mean you have to spend an hour meditating before bed. Just two minutes of candle gazing, an effective form of meditation that gives your brain and eyes something to softly focus on, can help relax you. “Legs up the wall,” which is just what it sounds like and an accessible inversion asana for many, reverses the blood flow in the legs and can cause a soothing sensation. You only need to hold this pose for 1 – 2 minutes for results.
10. Take a bath. A warm, relaxing bath at nighttime is the perfect way to end the day. Sprinkle in some lavender oil for added benefits (lavender is a well-known complement to help with relaxation and sleep). Your nightly rituals are what you make of them, so make sure they help you get the sleep you need.
