There's little more frustrating than not being able to fall asleep. And, besides obvious culprits like caffeine and stress, it can be hard to determine what's keeping you up all waking hours. Fortunately, there are hundreds of tips and techniques for falling asleep. Here's what works for me; hopefully it can help you too!
1. Control Your Environment
CLS Research Office
Your surroundings play a big role in how well you fall and stay asleep. If you can, try not to sleep in the same area you occupy in your day-to-day activities and work. Having a dedicated room for sleep strengthens the mental connection between that room and sleep, so simply being in the room makes it easier to sleep. If you don't need it for the next technique, it's a great idea to leave your phone out of reach when you go to sleep, so you're not tempted to waste precious time browsing memes or incessantly checking the time. If you need to be on your phone or computer before bed, try a warm light filter for your screens. Blue light hurts your eyes and suppresses melatonin, making it harder to sleep. Newer Windows 10 PCs, Android phones and iPhones all have this feature built-in—all you have to do is turn it on. If you want more options, download f.lux.
Temperature can be an imperceptible sleep killer. Nine times out of ten, if I can't fall asleep and don't know why, it's because my room is too hot—but I only notice when I move to another room. If you can't get comfortable, try turning on a fan, shedding some blankets or moving to another room. If you're using flannel sheets, try switching to linen for better breathability.
2. Listen to ASMR
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ASMR is my number one way to fall asleep. It can take some getting used to depending on the content creators you watch, but there's plenty of not-weird ASMR out there for you to dip your toes in. My favorite ASMRtist, by far, is Goodnight Moon. Varied content, amazing makeup and set design, honest acting, and, most importantly, a soothing voice. Her Babblebrook series is a surefire way to lull me to sleep in fifteen minutes or so. Even if you don't get the tingles, ASMR is incredibly relaxing and destressing.
3. Meditate
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Sometimes all you need to sleep is a clear mind, and the best way to clear your mind is through meditation. If you're new to meditation, you can try Headspace's 10-day beginner course that introduces you to breathing techniques, body positions, good and bad habits and though patterns conducive to meditation. I've only listened to three of the sessions, and already I feel like I can willingly clear my mind and relax with the few techniques I learned through the guided meditation.
Getting enough sleep is vital to mental, physical and emotional health. Maintaining healthy sleeping habits will make you more productive and happier. These are only a few of so many techniques you can try to fall asleep faster. Even something as simple as slowing your breathing can have an immense effect on sleep quality. You spend a third of your life asleep, so make the best of it!
