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8 Ways to Fall Asleep Faster

There’s nothing better than crawling into a warm bed at night, snuggling up with your duvet, and ... then waiting hour after hour to fall asleep. There are many reasons that could be stopping you from falling asleep, from stress and anxiety to something as simple as poor sleeping habits.

But you may not have to toss and turn in bed if you improve the environment of your room, and you can do this by lowering the temperature. According to Healthline, if you lower the temperature of the room to between 60–75 degrees Fahrenheit (15–23 degrees Celsius) it could help you fall asleep quicker.

A darker room can also be beneficial, and all overhead lights should be turned off before you go to bed. Or opt for bulbs with a warmer color, as blue lights can keep you awake. It’s not just overhead lights to consider though, but also the blue light that is emitted from technological devices, and National Sleep Foundation notes you should disconnect from all devices prior to bedtime.

Instead, take 30 minutes before bed to relax and wind down from the day's activities. Read a book (but avoid the e-book kind), listen to relaxing music, right in a journal, or practise breathing, which brings us to our next point: Breathing is fantastic for relaxation, and Healthline recommends the "4-7-8" Breathing Method, which is a technique that helps create calmness and relaxation, which in turn allows you to fall asleep faster.

Falling asleep is much easier if you keep to a schedule (although we all know that’s easier said than done). According to the National Sleep Foundation, waking up at the same time every day, and waiting until bed to sleep (meaning no mid-afternoon naps) can help to adjust the body’s internal clock.

Something as simple as taking a hot shower before bed could help regulate the body’s temperature but also relax and prepare the body for sleep, Medical News Today reports.

If you feel as though you’ve tried everything, and still lie in bed awake at night, get up, and for 20 minutes, do something in another room that’s relaxing (as mentioned earlier). The point of this is to not create a link between your sleeping environment and wakefulness, the National Sleep Foundation reports.

[Image via Shutterstock]

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