Getting a good night sleep is right on top of my list when it comes to taking care of myself. If I get any less than 6 hours, my entire body shifts out of balance and chaos ensues.
Over the years I’ve tried pretty much everything to get to sleep in 5 minutes or less. From meditation to chamomile tea and finally I think I’ve mastered the art of falling asleep as soon as my head hits the pillow. Of course, a little disclaimer, there are times when insomnia still rears its ugly head and there’s not much you can really do in those rare moments.
However, if you what to be able to nod off as soon as you pull those covers up, then here are a few tips on how to get to sleep in 5 minutes or less!
How can you give yourself the best chance of falling asleep quickly?
Even though there may be nights when your brain absolutely refuses to switch off, there are still things you can add to your routine to give yourself the best chance of a well rested night.
Spend as little time in your bedroom as possible
When I was younger, this is a mistake I would make nearly every day. I would sit on my bed watching TV or on my laptop and when it came to going to bed, my brain didn’t register my bed as being somewhere to rest.
Making sure you spend your leisurely time in another room or even outdoors, will help create that psychological separation. Your brain needs to learn when it’s time to sleep and where. It’s a creature of habit, so making sure you form good, healthy habits is integral to a good night sleep.
Take at least 1 hour to wind down before bedtime
I always find that if I’m on my laptop doing work or blogging, right up until it’s time to get ready for bed, I lay down and my brain is still in work mode.
It can be hard to carve out that winding down time if you’re a workaholic, but just like you make time to do work, you have to make time to relax.
Fill your bedroom with lavender
It always sounded like some witch doctor, hippy-dippy advice to me, but actually, including the scent of lavender in my room has helped me massively.
It may not be a scent that I’d throw on as a perfume, but your bedroom doesn’t have to smell like perfume, it needs to be a relaxing room where you can get rest.
If you don’t want to fill your entire room with the smells of lavender, then grab yourself some of Lush’s Sleepy body lotion, because this stuff is the holy grail of sleep.
Not only does it send me off to sleep within minutes, but it helps me sleep right through the night. It is a little bit of a struggle to get out of bed in the morning though!
Incorporate 10 minutes of meditation to your evening routine
I’m back preaching about the benefits of meditation, yep, it really does help.
Most of the time we struggle to get to sleep because we can’t switch off. Practicing just 10 minutes every day, whether it’s during your hour wind down, or just before you crawl into bed, give your mind the time and space to process the day and work through your thoughts and feelings.
It is one of the many meditation myths, that you need to completely clear your mind of any thoughts when taking that time out. You do not. If anything, you’ll get more out of it if you let your brain do its thing and just observe what it’s doing from an outside perspective.
Start a daily journal
This is something I try to do but often fail at when it comes to consistency. I know it works, I’m just lazy and need to get my butt in gear.
Writing a daily journal, whether it’s in the form of letters to yourself, doodles of your thoughts and feelings or simply just lists of things that you are grateful for, what you like about yourself or even what is troubling you.
Consistency is key here and I always notice the benefits when I manage to get a good 30 days+ under my belt. Try and sit down and write in your journal after dinner in the evening, this is a sweet spot as you’re relaxed enough to take the time to sit down and write, but it’s not too late where you are tired and just want to go to bed.
I use these techniques to make sure I’m getting a deep and decent night sleep. It’s extremely important for me, as sleep helps to balance my volatile mood swings, my anxiety attacks, how my skin looks, my weight and of course my energy levels. If you’ve got the ‘I’ll sleep when I’m dead’ mindset, you might want to rethink how your sleep helps you live the life you love so much!
Disclaimer: All tips offered are reliant on consistency. Doing these things long term will help you form those healthy habits and help you see more benefits within yourself.