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Trouble Falling Asleep? 9 Tips To Fall Asleep With Ease

By on October 28, 2017 in Health
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Trouble Falling Asleep? 9 Tips To Fall Asleep With Ease

by Sydney Wippman,
Contributing Writer,

To all those people who have trouble falling asleep, this one is for you. Whether you cannot fall asleep due to insomnia, not getting physically comfortable, or over thinking, now is the time to sleep! Here are 9 tips for falling asleep with ease. Give some of these steps a try and see which one helps you sleep with ease.

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1.  Self massage

Trouble falling asleep may be because you simply cannot get physically comfortable. There may have an area of your body that feels tension, such as tight neck or a back ache. If a part of your body feels tense, give yourself a brief massage to calm those parts down. Your body will feel more relaxed, making it easier to fall asleep.

2.  Read a book

For those of you that may get into your head, thinking of all the daily stressors, try reading a book as you fall asleep. Preferably, choose a book that you designate solely as your sleep book. Have the book be one that you do not want to read outside of sleep. This way you won’t catch yourself reading it any time other than bed time. Get a dim light and literally read it until you fall asleep. This allows you to focus solely on the book versus getting in your head. It removes the stress of daily life.

3.  The string visualization

Like reading a book, having something to focus on to remove stressful thoughts helps people fall asleep. This visualization is a wonderful tool to focus on. Follow the steps when you lay down to fall asleep.

Step 1: commit to falling asleep, “I am going to sleep right now.”

Step 2: imagine a string coming out of your chest, the string is never ending and goes off into a sunset

Step 3: focus all of your attention on deep breathing to the string

Step 4: if your mind starts to wander, tell yourself, “I am supposed to be breathing to the string right now”

Step 5: then return and go back to breathing to the string

4.  Progressive relaxation

Progressive relaxation is deep muscle relaxation technique. It is all about tension and release. You begin by tightening forehead as tight as you can for 5 seconds. Then you relax your forehead and take a deep breath in and a deep breath out. Then you tighten your eyes as tight as you can for 5 seconds. Then you relax your eyes and take a deep breath in and a deep breath out. You repeat this process as you travel down the body: cheeks, jaw, shoulders, arms, hands, stomach, legs, feet, etc. This technique helps detach and let go of any distracting thoughts and helps relax any physical tension in the body. It also brings you the awareness of what it feels like when part of your body is tense versus relaxed. Having this awareness can help you notice if, as you are trying to sleep, any area is tense. Let’s say you notice your jaw is locked up as you fall asleep, you can do the exercise on your jaw and enter into a more relaxed state.

5.  Cool your room

Our body temperature naturally cools down at night. Think about how the sun sets and the air gets a bit cooler. The same thing happens with our bodies. By having a cooler room, our bodies innately recognize it is time to wind out.

6.  Eat a banana

Bananas contain the natural muscle relaxants, potassium and magnesium. They also contain the amino acid, tryptophan. Tryptophan produces serotonin, which is a mood regulator, and melatonin, which regulates circadian rhythms. Having a lack of these nutrients can contribute to insomnia. By eating a banana, you are sending the body the nutrients that may help you fall asleep.

7.  Scents to sleep

Lavender essential oil has a calming effect on the brain and mind. It actually changes brain waves to be in a more relaxed state of being. Simply place a few drops and rub onto your wrists, rub some on your temples, use an oil in a diffuser, spray a lavender spritzer on pillow, or apply lavender lotion before you go to bed. Choose the application that works best for you and fall asleep feeling gracefully.

8.  Don’t drink water right before bed

Drinking water right before bed may make your body stay awake for late night bathroom trips in order to filter out the water. This makes it harder to fall asleep because you have to get up and move around or feel like you may have to go to the bathroom soon. You may also be ca woken up in the middle of the night to go to the bathroom, which can throw off your sleep cycle and sleep rhythms.

9.  Group Sleeping Visualization

Have you ever been to an event or activity where there were a lot of people? Whether it was a yoga class, a football game, or a business meeting, the more people there was, the more collective energy. Having a group amps up and elevates the energetic power behind the experience. So, with this knowledge, as you are trying to fall asleep, imagine you in a room that is filled with a bunch of sleeping people. Allow that heightened sleepful energy to help you fall asleep too. Let the energy of the crowd move you into sleep, just as it would move you at a game or activity.

If you experience trouble falling asleep in the future, try these different techniques. Find the one what works best for you. Sometimes one will work for a while and then it evolves over time. Refer back to this whenever you need to and happy sleeping!

About the author: Sydney Wippman is an IIN Health Coach, ICRT Reiki Master Teacher, clairvoyant, and animal communication teacher. Her mission is to help shift the health paradigm so people know what to do to be healthy.

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