If you have trouble falling asleep at night, it may be because you’re too stressed to fall asleep quickly. This can be a result of multiple things — whether it’s the daily stresses of life, current family issues, or the onset of an illness (serious or not). No matter how big or small your stressors are, there are ways to combat them so that you can fall asleep more quickly and enjoy a night of restorative, restful shut-eye.
1. Make a to-do list.
Maybe you have a lot on your plate right now and you’re afraid that you’ll forget one of your growing number of tasks. Instead of stressing out over everything that needs to be done, write it all down. Each evening, before you begin getting ready for bed, sit down with a pen and paper and make a list of everything that you need to accomplish the next day.
Make it as long as you want, and feel free to get super detailed. Knowing that you’ve recorded everything that you need to do will put your mind at rest so that it’s not speeding like a madman when you crawl under the covers.
2. Turn down the lights.
Bright lights, especially the blue light from electronics, signal to your brain that it’s time to wake up. So turn on the mood lighting and turn off the television. If you need to check your phone for some reason as you’re getting ready for bed, make sure that the brightness setting is as low as it can go.
Even if you’re used to watching an episode of a show to unwind, you’ll be able to fall asleep more quickly and more easily if you turn off your electronics an hour or two before you get in bed.
3. Read a book.
If you’re used to watching television before bed, this is a great alternative. Just find a book in the same vein as the TV shows that you like to watch in the evenings. It’s a similar kind of entertainment, but it makes your brain work a little harder.
Whether it’s fiction or non-fiction, a book is an excellent way to slow your mind down so that you fall asleep more quickly. It works just as well if you wake up in the middle of the night and can’t fall back asleep. Just turn the lights on low and read for a little bit.
4. Listen to music.
Maybe you’re less of a visual person and more of an auditory person. If that’s the case, you’d probably prefer to listen to music as you get ready for bed.
Any kind of quiet, soothing tune is best for the evening. Whether it’s calm Classical music, or gentle guitar strums, it doesn’t particularly matter — as long as it helps you feel more relaxed and ready for bed.
5. Drink a mug of Chamomile tea.
Chamomile tea is widely known to help people relax, and this includes relaxing at bedtime too. It’s a great way to help your body calm down and prepare for sleep so that you can fall asleep more quickly when you crawl into bed.
It also has a few other benefits, so by drinking chamomile tea, you’re improving your health in more ways than one. Not only does it help soothe you before bed, which leads to better sleep (and therefore, better health) — but it also helps to ease stomach pain, boost your immune system, and calm anxiety.