Finally Sleep Well Again: The Best Tips and Routines for Falling Asleep

Many people regularly struggle with falling asleep. Tossing and turning at night instead of drifting off can take a serious toll on your quality of life and overall health. In this article, you’ll find proven methods to help you improve your sleep and finally fall asleep with ease again.

Why Is Falling Asleep Sometimes So Difficult?

Falling asleep can be difficult for a variety of reasons. Most often, stress and tension are to blame, as they increase the release of stress hormones like cortisol, which keeps your mind active. Worries and anxiety can also keep your thoughts racing and delay sleep onset.

Poor habits like late-night eating, alcohol, or caffeine consumption in the evening can also contribute to sleep issues. Screen time right before bed disrupts sleep as well, since the blue light from electronic devices suppresses your body’s natural production of melatonin, the hormone that helps regulate sleep. And instead of engaging in calming activities, we often scroll through stimulating social media feeds. Other important factors include an uncomfortable mattress, disruptive noises, room temperature, or a generally restless sleep environment.

Effective Tips That Really Help You Fall Asleep

• Reduce screen time: Avoid screens at least 30 minutes before bed to support your body’s melatonin production.

• Use relaxation techniques: Progressive muscle relaxation, breathing exercises, and meditation effectively reduce stress and prepare your mind for sleep.

• Create the ideal sleep environment: Ensure complete darkness, silence, and a comfortable temperature (around 18°C / 64°F is ideal).

• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day to support your internal clock.

• Avoid alcohol and caffeine in the evening: These substances can disrupt your sleep and make it harder to fall asleep.

• Light movement in the evening: Gentle stretching or a short walk can help release physical tension.

• Keep a journal: Write down stressful thoughts before bed to calm your mind.

Establish a Relaxing Evening Routine

A calming evening routine sends a clear signal to your body that it’s time to wind down:

• Warm shower or bath: The heat relaxes your muscles and promotes sleepiness.

• Soothing activities: Read a book, listen to soft music, or do gentle yoga.

• Drink calming herbal teas: Herbal teas with valerian, lemon balm, or lavender can promote relaxation and improve sleep quality.

How sleep² Helps You Fall Asleep Faster

With the sleep² app, you can easily incorporate these effective tips into your daily routine:

• Personal sleep analysis: Identify which habits are interfering with your ability to fall and stay asleep.

• Tailored recommendations: Get personalized strategies to optimize your bedtime routine and sleep environment.

• Track your progress: Monitor your improvements and continuously adjust your routine as needed.

Start Your New Evening Routine with sleep² Today

Say goodbye to sleepless nights and improve your quality of life in the long term. Start now with sleep² and soon enjoy truly restful, restorative sleep.

References

• National Sleep Foundation. (2023, March 11). How electronics affect sleep. Sleep Foundation. https://www.sleepfoundation.org/articles/how-electronics-affect-sleep

• Liu, K., Chen, Y., Wu, D., Lin, R., Wang, Z., & Pan, L. (2020). Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19. Complementary Therapies in Clinical Practice, 39, 101132. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6397647/

• Harding, E. C., Franks, N. P., & Wisden, W. (2020). Thermoregulation and sleep: A key target for insomnia treatment. Sleep, 43(11), zsaa199. https://pubmed.ncbi.nlm.nih.gov/33385467/

• Shinjyo, N., Watanabe, K., & Green, J. (2020). Valerian root in treating sleep problems and associated disorders – A systematic review and meta-analysis. Journal of Evidence-Based Integrative Medicine, 25, 2515690X20967323. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545740/