How To Fall Asleep And Stay Asleep

How to sleep faster

I know I can’t be the only one who has a hard time falling asleep at night sometimes. I have spent so many nights laying in bed for hours feeling so tired but still not being able to sleep because I can’t get my mind to slow down. I’ve tried many different things, but what I have found has helped the most is spending an hour or so before bed doing things that are relaxing and help calm me down. I think self care is so important because you can’t be your best self when you are over worked, too tired, or too stressed. Especially after a long hard day it is important to take time for yourself and do a couple things that you love to do to help wind down so you can get your best sleep and wake up ready to tackle the next day. With everything I have researched and tried, these are all the things I love to do to help me get ready to have the best sleep!

Shut down your technology

I know. This is so hard to do. But every single website I have looked at about how to fall asleep faster has said this, and I always thought it wasn’t that big of a deal. Until I tried it. I try to get my phone shut down and put away two hours before bed, and at the very least, just stay off social media. If you need to get on to set your alarms or check a quick text that’s okay, but the point is to not lay in bed on your phone. Every night that I have shut it all down by 9:00pm and let myself relax I am amazed at how much faster I am able to fall asleep. When you’re on your phone right before sleep, not only does the light effect you falling asleep, but you haven’t let your brain take the time it needs to settle into sleep mode since you’ve been going through social media, playing games, and texting friends. Give this a try for a week at least 30 minutes for bed, and I bet you will notice a difference!

Take a bubble bath

I love taking bubble baths when I have a little extra time in a night to take time for myself and relax. The warmth of the water will make you more tired and relax your body. It also just feels so good to get into your cozy bed after taking a nice warm bath!

Read a book

Try reading a book before sleeping instead of scrolling through social media. This helps your mind wind down and won’t irritate your eyes with your bright phone light. There’s something about reading a book that seems productive to me, and it helps make me super tired so that I can practically just set the book down and fall right asleep. I am currently reading You Are A Badass and would highly recommend!

Book

Put on lotion before going to bed

Not only will putting on lotion at night help keep your skin super soft, but I like to use lotions with relaxing smells to help me fall asleep. I always know that when I put on my lotion at night it is time to start winding down and it really helps me feel more relaxed. I have about 100 different lotions that I use, but my current favorite is Victoria’s Secret Shea Hydrating Body Lotion

Lotion 2.JPG

Keep your room clean

Whenever I get into bed when my room is clean I automatically feel more relaxed. When the space around you is messy it can cause more stress, and at least for me, it keeps me up because I keep thinking about all the things I need to get done. I love going into my room at night when it feels clean and fresh.

Use a diffuser

I bought an essential oil diffuser a couple of months ago, and it is the best purchase I have ever made. I LOVE it! I got my Mia Aroma Diffuser from Bed, Bath, and Beyond, and it’s the perfect size to keep on your bedside table. My favorite scent to use at night is lavender because it makes my whole room smell like a spa and relaxes me so I can fall asleep. I also love using, lemongrass, pear, and I recently bought Breathe Essential Oil  because it is supposed to help with congestion and seasonal allergies. I love to use a diffuser instead of candles because non soy candles contain carcinogens that are released into the air. Essential oils are natural and pure so that you are breathing in cleaner air. Whenever I have mine going in my room it smells so clean and fresh.

*TIP: Keep a bottle of water next to your bed side so you can easily refill the tank. When I had to get up to fill it in the bathroom I never did it because I’m lazy, so this trick helped me so that it’s always full.

Diffuser 2

Light a candle

Even when I use my diffuser sometimes you just can’t replace a candle. Lighting a candle helps make my room feel relaxing and cozy while I’m reading my book in bed. I try to stay away from regular candles as much as I can now and only use soy candles. My absolute favorite one is Aggie’s Bartlett Pear, but you really can’t go wrong with any of their scents! I always have this candle next to my bedside, and I haven’t lit it in a couple weeks and can still get a little smell of it every once in awhile.

Candle

Tips for when you can’t sleep no matter what you’ve tried:

Sometimes it seems like no matter what you do it is still impossible to fall asleep. These are some of the things I do when I have tried everything else. 

Listen to sleep meditation

This felt kind of weird to do at first since I had never really meditated before, but it works amazing! I listen to one on Youtube called ‘Guided Meditation For Sleep… Floating Amongst the Stars’. It’s an hour and two minutes long, but I could not tell you what it sounds like after 20 minutes because I have never made it any longer than that before I am asleep. There are tons of sleep meditation videos and apps, and some may work better for you than others, so if you are having a night of horrible sleep I would try one of them out!

Melatonin

Melatonin is great for when I can tell I am going to have a hard time sleeping or I just really want a night of super good sleep. It usually kicks in after about 30 minutes, so I try to time when I take it with when I want to be asleep because once it kicks in it’s so hard to stay awake. I would also not recommend taking Melatonin if you will not be getting at least eight hours of sleep. If I take Melatonin and don’t give myself enough time to sleep it off I wake up with what I call a ‘Melatonin hangover’. It can make you feel sleepy and groggy the next day if you don’t give yourself enough time for sleep.

If you can’t sleep, get up

This is a worst case scenario situation. Everyone has had those nights where you lay in bed for hours and can’t fall asleep even though you feel so tired and then you end up getting super frustrated. Some studies have shown that if your brain always associates your bed with a place where you don’t sleep, then you will have a harder time sleeping in it. It is best for your bed to be a place that is designated for sleeping. If you have been laying in bed for hours and are feeling frustrated, try getting out of bed and doing something else for a little bit to tire yourself out. It doesn’t do any good to keep laying there tossing and turning. I like to go into a different room and read for a little or write in my journal. Before you know it you will be ready to get back into bed and actually fall asleep.

All in all, I think creating the perfect environment for sleep is the best way to get yourself to fall asleep and stay asleep. Make your room feel like a spa and give yourself some time to wind down and do what you love to do. I hope some of these tips help you get a good night sleep!

If any of you have any tips or products that help you sleep better, please share in the comments! I always love to find new ways to make falling asleep easier.

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3 thoughts on “How To Fall Asleep And Stay Asleep

  1. I love the diffuser idea! I will be trying that. I like to listen to music specially made to help with sleep. All great ideas Katie thank you keep up the good work !

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