While some conditions are out of our control, there are proven ways to combat personal sleeplessness, including a few tips and tricks to prompt faster sleep onset, starting tonight.
First, practice good pre-bedtime habits.
Even before that moment of lying in bed willing yourself to go to sleep; be disciplined about carving out time to chill out in the evenings. According to Janet Kennedy, PhD, a clinical psychologist and sleep expert, being able to fall asleep quickly once you’re lying in bed starts several hours before tucking in. “If the first chance you have to be still is when you lie down in bed, you’ll be flooded with thoughts about all of the things that happened, everything you need to do, random conversations—everything you didn’t have time to think about during the day,” Kennedy says. “Ruminating increases arousal, making it much harder to fall asleep.” To start the wind-down process, Kennedy recommends turning off screens at least one hour before bed. That starts with your phone and computer, and then shutting off the television. “The mind needs a chance to settle down before bed—which is why it’s important to turn off screens at least an hour before bed,” she says. “We’re taking in so much information all day long and we’re multitasking, which keeps the brain extremely active. But we need to take time to process or reflect on the day before going to bed.” There is no one-size-fits-all method for winding down. “Take time to unwind in a way that feels good to you,” Kennedy says. “The bedtime routine should be something that you get to do, not something that you have to do.” Do what works for you: listen to relaxing music, do some light stretches, or try journaling. Whatever slows you down, centers you, and makes you satisfied and sleepy. Once you’re ready to hit the pillow and actually fall asleep, here are seven sleep-promoting techniques to try, straight from the experts. “Reading fiction gives the mind a place to go—away from the thoughts about the day and any anxieties,” she says. “With the brain occupied, the body can take over with its natural fatigue and pull you into sleep. I suggest reading until you can’t stay awake.” “In scientific terms, meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep,” according to the Headspace website. In addition to meditation or listening to meditative stories, many intentionally soporific podcasts exist with the sole purpose of lulling listeners to sleep with soothing voices—or with sheer boredom. “Get Sleepy” and “Sleep With Me” are two favorites. RELATED: How to Start Meditating at Home for a Quieter Mind To combat this, the Sleep Foundation suggests switching to low-watt light bulbs by your bed and, to stay asleep, installing light-blocking curtains to stay asleep past sun-up. This also means shutting down your laptop and turning off (or flipping over) your phone to minimize light emissions and distractions. RELATED: 6 Ways Your Bedroom Décor Could Be Sabotaging Your Sleep RELATED: 10 Ways to Keep Cool When It’s Too Hot to Sleep The study concluded that “participants allocated to paradoxical intention, relative to controls, showed a significant reduction in sleep effort and sleep performance anxiety.” Meaning, they fell asleep faster and with less stress. Beyond this counterintuitive technique, Kennedy suggests, “If you’re having trouble sleeping, stop trying; and distract yourself until your body is sleepy again. You can try deep breathing, reading, coloring, Sudoku—anything that takes your mind away from the frustration of not sleeping.”
