How To Improve Sleep When You Struggle To Fall Asleep

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Sleep is a wonderful thing but how many of us are getting a good night’s sleep every night? Unfortunately, a good night’s sleep is lost on many people and that average of seven to nine hours of sleep each night is likely a lot less for everyone nowadays.

With that in mind, here are some top tips to improve sleep when you struggle to fall asleep yourself.

Set a routine of going to bed at the same time every night

A routine is important when it comes to getting a good night’s sleep. Your body is one that needs programming and by going to bed at the same time every night, eventually, your body should start feeling more tired as you head towards bedtime. 

If you’re a person who often spends their time lying in bed and not falling asleep, then it might be that you’re using a disjointed sleeping pattern. Going to bed at midnight one night and then nine o’clock the next day, is likely going to mess with your body.

Use a few prompts during your bedtime routine in order to help encourage your body to relax. That might be putting on your loungewear or pajamas at a certain time. It could be brushing your teeth for half an hour before you head to bed. All of these little triggers might be just what your body needs to fall asleep effortlessly. It may be that there’s a health reason as to why you can’t fall asleep and it’s worth using resources like to learn more.

Black out the room or use an eye mask

To help keep any distractions out of the room when it comes to sleeping, look at blacking out the room with blackout blinds or curtains. While they may have a habit of leading you to oversleep because they make the room so dark, they can be helpful for those who wake up to any form of light.

If you have a street light that annoyingly shines directly into your window, then a black-out blind is always a good choice. Alternatively, you could use an eye mask. Eye masks are great for those who want to avoid having to spend the cost of new blinds or curtains.

They’re a much more affordable option and when it comes to using an eye mask they can be just as effective when helping you fall asleep.

Listen to relaxing music before bed

There’s nothing quite like listening to relaxing music. When you get a massage, the ambient spa music that plays in the background is enough to whisk you off into a restful sleep. One of the benefits of using relaxing music before bed is that it’ll most likely make you feel as though you want to fall asleep.

Try out different relaxing music playlists on your phone until you find something that works for you. For some it’s white noise, for others, it’s the sounds of the ocean crashing against rocks. There’s a lot out there, including ASMR sounds, so explore the options to find out what works for you.

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Take a bath or have a hot beverage

Talking of relaxing, a great way to help unwind after a stressful day or week can often be through a hot bath. Add in some bubble bath and a nice essential oil and you’ve got the makings of a good night’s sleep right there. Just don’t fall asleep in the bathtub!

If a bath doesn’t quite work for you, then a hot beverage is the next best thing. Try a cup of tea or a non-caffeinated drink before bed to help you switch off.

Exercise in the evening

Exercising in the evening is a great way to improve your sleep, especially as it burns you out and gets rid of all that excess energy that might be keeping you awake. The more exercise you’re getting every day, the better you’ll find your sleeping habits to be.

Avoid using your electronics before bed

Finally and probably most importantly, avoid using your electronics before bed. Why’s that? Well, blue light – which is something all your electronic devices have, wires your brain and keeps you awake. That’s not something you want when trying to get yourself off to sleep.

There are several viable remedies to consider for people who are having difficulty falling asleep. Medical cannabis is gaining popularity as a potential treatment for sleep disorders. Remember to always consult with a healthcare provider before commencing any new therapy. For individuals contemplating medical cannabis for sleep improvement, Alternaleaf provides doctor consultations.

If you’re fortunate to get a good night’s sleep every night, then this article might not benefit you. However, if you’re like the majority and you struggle to fall asleep, then knowing how to improve your sleep quality and your ability to fall asleep, is useful knowledge to have.

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