Sleep can be a great source of escape from the loneliness of our world and also from the pain and struggles of chronic illness.
For some, getting just an hour of sleep is so challenging. Although I can’t relate to daily sleepless night some complain but I do have my own days where sleep hides in the dark.
Insomnia is a sleep disorder that is characterized by difficulty to fall asleep and stay asleep. (WebMD). Sometimes, pain might stop you from finding sleep.
Other things that might cause sleeplessness includes;
- Anxiety and
In this post, I have complied eight simple ways that can help you fall asleep in less than 30 minutes.
Eight ways to fall asleep
1. Stop using your phone an hour before your bedtime
Brightness from your phone and gadgets makes the brain active. When your brain is active, it is impossible to get rest or sleep.
Always keep your phone and other gadgets away from your bed.
2. Create a restful sleeping environment
A restful sleeping environment would make you sleep faster and longer. Find a way to switch your bedroom into something more peaceful and suitable for sleep and rest. Low lights, warm temperature and low or zero noise are the characteristics of a restful sleeping environment.
If you have any other thing that might disturb your sleep perhaps a pet that’ll keep making you stay awake, you should take it out too.
3. Take a shower before bed
A warm bath will relax your body and ease off all the stress that might want to hinder your sleep. So, next time you’re finding it difficult to sleep, take a warm bath.
Others ways you can relax and ease off stress are;
4. A gentle yoga session
If your body can do the yoga, don’t hesitate to do a gentle 3-5 minutes session. All you need in your bedroom is a relaxed body and yoga will provide you with a relaxed body and soul.
5. Meditate your way to sleep
A relaxed mind is all you need to sleep and meditating can help your body and mind relax.
Guided meditations can help you get better sleep just as it has helped me get sleep. I wrote about my meditation here.
Personally, I use either headspace or let’s meditate.
6. Listen to music
Music relaxes your body too, although there are some specific genre that work will in relaxing your body.
I recommend slow tempo music. It is faster to fall asleep with them than any other type of music.
Still awake? then try the following
7. Eat earlier
I don’t do this but I encourage you to do, as for me it’s not just working. I’m always hungry. Eat earlier so that digesting the meal will be easier and won’t keep you awake.
However, if you’re going to eat late, please eat something light. That’s what I do instead.
8. Read a book
Remember not an e-book, a physical book is what I suggest. Nothing makes me sleep faster in the night than reading a book. Pick a book whenever you find it difficult to sleep, I hope it works for you too.
Insomnia is a sleep disorder and I hope that the above helps but if it doesn’t, you might need to see a medical doctor.
Have you tried any of the tips before? Did it work? Tell me about it.
To be able to fall asleep is like finding peace and I understand that even though I can only relate on a very low level.
Matter of fact, I am scared that my oversleeping might be a sleep disorder. But I hope that you too can find peace after trying one or all of the tips below.
- Stop using your phone an hour before your bedtime
- Create a restful sleeping environment
- Take a shower before bed
- A gentle yoga session
- Meditate your way to sleep
- Listen to music
- Eat earlier
- Read a book
I went all out to compile all eight and additional four ways in the “HOW TO FALL ASLEEP IN LESS THAN 30 MINUTES FOR PEOPLE LIVING WITH CHRONIC ILLNESS” e-book. Download below.