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How to Get a Good Night’s Sleep

How to Get a Good Night’s Sleep
Team LF
Writer and expert6 years ago
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Whether it's the stress from work or the stress from life, sleeping can become an issue if you're not able to switch off and let your mind and body rest. However I've got some advice to help you fall asleep faster, naturally.

What's the Problem?

We've all had nights when we're worrying about something that really distracts us from falling asleep. We keep replaying possible outcomes of a problem and it goes on in an infinite loop. But, if there's no solution to the problem, then why worry about it? The meaning of the word 'Problem' means that there will be a solution to it that you can do - but if there's nothing that you can do about it right now, then it isn't a problem - it's just empty thoughts.

Of course, there are many who suffer from insomnia and anxiety, and there are science-back ways to fall asleep faster.

How to Fall Asleep Faster

1. Have a hot bath or shower

A hot bath or shower is a great way to relieve muscle tension and help with breathing, with the warm water temperature and pressure which will increase lung capacity and increase heart rate - burning more calories.  This will also cool your body quickly when you leave the bath and prepare your body for sleep.

2. Get up and do something with your hands or feet for 10 minutes

If you can't fall asleep, get up do something physical, such as puzzles or drawing. Don't start playing on your phone or watching TV which its blue light is proven to supress melatonin.

3. Find a comfortable position in bed

Once you find a comfy position you think you can fall asleep in, close your eyes and think of yourself sitting on a chair in a large, completely white room and don't move. Give this method a try by imaging this for 15-20 minutes.

4. Force yourself to Stay Awake

Nothing is better than a bit of Reverse Psychology - Researchers from the University of Glasglow found that insomniacs who were instructed to stay awake in bed fell asleep faster than those told to try and sleep. So try and stay awake with your eyes open and force yourself not to sleep.

5. Play music playlists

Turn on some songs for sleeping at low volume which will help you to relax. Two great playlists for this are 'Sleep' and 'Songs for Sleeping' on Spotify.

6. Try a Pillow Spray

One product I've tried and tested is the this works Deep Sleep Pillow Spray. Spray about 2 times on your pillow and it releases a gentle and natural fragrance containing Lavendar, Vetiver and Camomile oils. It's really worked well for myself as I've found myself falling asleep within 3 minutes at the quickest and I wake up wanting to take my bed with me.



Team LF
Writer and expert
View Team LF's profile