How To Fall Asleep When Not Tired? – 19 Ways To Note

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Many a times you find it difficult to fall asleep when you go to bed early and you are not tired. Sleeping early is good. Relaxing your body and mind can help you to fall asleep quite easily. If you are constantly facing problems in falling asleep, here are some valuable information and practical tips on how to fall asleep when not tired.

19 Ways To Fall Asleep Faster When Not Tired

How To Fall Asleep When Not Tired

  1. Cool your bed room – Adjust your bed room temperature to a degree bit lower than what you usually find comfortable. This will induce sleep, and help you to fall asleep instantly. But make sure that you don’t get too cold. Cover yourself with a sheet or wear socks. It might be necessary that you wake up at night to remove the sheet or socks, but that is far better than getting yourself cold.
  2. Darken your room completely – A completely dark room helps you to fall asleep fast when not tired. This also enables an undisrupted sleep. Besides the quality of sleeps in terms of relaxation and rejuvenation is great when slept in a dark bed room. You can darken your room by turning off the lights, spreading the curtains, etc.
  3. Your sleeping position – Keep your back straight, and keep your neck neither too high nor too low. Do not sleep on your belly. You can sleep on your side. If you do so, keep a pillow in between your knees. This will ensure that your hips rest in a neutral position. If you find it hard to fall asleep on your right side, turn to your left.
  4. Make your bed comfortable – Use a good mattress and soft perfect pillows. Throw away under- or over- stuffed pillows and lumpy mattresses. You can easily and quickly fall asleep on a comfortable bed.
  5. Get some exercise – Do some running, walking, stretch ups, etc at least three hours before bed. This will make your body tired enough to fall asleep as soon as you get into the bed.
  6. Avoid caffeine and alcohol before bed time– Alcohol and caffeine disrupt your sleep cycle and reduce the quality of sleep. You get a less deep sleep when you consume these items just before your bed time. Though alcohol can have a sedative effect on you initially, as hours pass by you will experience frequent awaking and a non- restful sleep. So, avoid it before sleep. Likewise, if you can avoid caffeine intake after 3 pm every day, that would be great or your sleep.
  7. Take melatonin rich foods– Melatonin rich foods are known for making you feel sleepy. However, avoid taking these right before bed time. Else, you may experience general discomfort or indigestion. Some of the melatonin rich foods are cherries, barley, rice, tomatoes, sweet corn, oranges, oats and bananas.
  8. Toe curling exercise – Toe curling is one of the best tips you can get on how to fall asleep when not tired. After you get into the bed, curl your toes upward, hold for a few seconds, and then relax them. Repeat this exercise in series of tens in order to relax your body and mind.
  9. Drink herbal tea – Herbal teas have been found to have a calming effect on your body and mind. They enable you to feel relaxed. So, have a cup of peppermint or chamomile tea just a few hours before your bed time. If you take these just before your bed time, you might have to wake up often to urinate.
  10. Let your dinner be healthy and light – Let your dinner be healthy with enough carbohydrates, proteins, and vegetables or fruits. Spicy and heavy dinners should be avoided. Also, do not take sugary or fatty foods. Take your healthy dinner at least three hours before you get into the bed.
  11. Read from a book – Have a book handy by your bed’s side. Read something light. This will calm down your mind and take off your troubling thoughts. Do not read any emotionally disturbing material such as a news story or a thriller.
  12. Turn off all visual stimuli a few hours before bed – Turn off your television, iPad, mobile phone, etc well ahead of your sleep time. Give your eyes the rest that they need. This will help you fall asleep sooner.
  13. Each night go to bed at the same time – Develop a sleeping routine. Go to bed at the same time each night. This will help your body to get used to falling asleep at the same time each night. You will also get used to waking up each morning at the same time.
  14. Take a warm shower before bed – A warm shower will raise the temperature of your body. After this, move into your cool bedroom. This will result in a drop in your body temperature. This will signal your body that it is the time to sleep.
  15. Sleep with a stuffed partner – No one likes to sleep alone. So, sleep with a stuffed animal or a big pillow. You can throw one of your legs and arms on it to feel cozier. This will give you a comfortable sleep.
  16. Drink some hot milk – Though this is not backed up by science, traditional wisdom conveys this. Slowly sipping hot milk helps you to dose off quickly.
  17. Wear something light –Heavy clothing and tight-fitting dresses are not suitable for sleeping. Have a few night dresses that are fine and of light weight. Make sure that these are loose fitting. Wear one of those before you go to bed. Cottons are great for summer while silky fabrics work well for winters.
  18. Listen to soft music – Listening to some soft music soothes you and lulls you to sleep. Have some soft music CDs handy. Play them just before you sleep. You can also fall asleep while listening to one of those. Just have the timer set. This way you can prevent it from playing the whole night while you are fast asleep.
  19. Get a body massage – Body massages promote sleep by relieving stress. During a body massage, powerful endorphins are released in your body. So, get someone to massage your body regularly. Spa visits are also perfect for this.

 

 

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