Falling asleep doesn’t always come easily. Sleep is a crucial biological need and yet for so many of us, drifting off when once our heads hit the pillow can be challenging.
Having occasional difficulty sleeping is to be expected. But if you find yourself tossing and turning for more than 20 minutes each night, it’s time to nurture the sleep process so you can successfully catch some zzzs.
Luckily, there are a few easy things you can do to prepare your body for sleep. Here are 5 simple ways to fall asleep faster:
1. Take a warm bath or shower
If you’re lying awake unable to sleep, confront your sleeplessness by doing something relaxing. A warm bath or shower is shown to help you fall asleep 36% faster.
Research suggests that a warm soak before bedtime can help you unwind, lower your body temperature, and facilitate the body’s natural flow into sleep. The thought is that bathing or showering stimulates blood flow to the hands and feet, aiding your body’s natural temperature regulation process and improving sleep as a result.
So the next time you’re up counting sheep too long, crawl out of bed and into the tub for a relaxing soak.
2. Take CBD daily
Using CBD for sleep is very common. Many people have shared that CBD helps them fall asleep faster, stay asleep longer, and feel more rested in the morning.
CBD positively impacts your sleep habits by directly influencing your body’s endocannabinoid system, a major regulatory system that keeps functions like sleep habits running optimally. Some may need 25 milligrams of CBD, while others do best with 100 mg.
The key to getting the most out of CBD for sleep is to be consistent with your servings. When you consume CBD regularly, it builds up in the body over time. A daily serving of CBD helps maintain sustained levels to keep your endocannabinoid system in top condition.
If sleep is overly elusive for you on most nights, taking CBD every day may be just what you need to get your sleep patterns back on track.
3. Do 4-7-8 breathing
The 4-7-8 breathing method combines meditation and visualization to calm your mind and relaxes the nervous system so that you can fall asleep. This mindful breathing exercise is particularly beneficial if anxiety is what’s keeping you up at night.
To use this technique, follow these steps:
- Place the tip of your tongue against the back of your top teeth. Keep it there throughout the cycle.
- Exhale through your mouth while pursing your lips to make a whooshing sound.
- Close your lips and inhale through your nose for a count of 4.
- Hold your breath for a count of 7.
- Repeat step #1 but for a count of 8. Exhale through your mouth with a whoosh sound.
- This completes one cycle. Repeat to complete four full cycles.
Note: If you have a respiratory condition like asthma, talk with your physician before incorporating the 4-7-8 breathing method.
4. Keep a notebook by your bedside
If you’re up with your mind racing about the day ahead or a particular point of stress, documenting your worries can be a helpful way to let them go. A recent study found that journaling for 5 minutes speeds up the time it takes you to fall asleep by decreasing overthinking, worry, and distractions.
Want to try this? Keep a notebook or notecards by your bed and reach for them the next time you’re up with things weighing on your mind. Write out your to-do list for tomorrow or briefly document whatever it is you can’t stop thinking about.
You may find that proactively thwarting nighttime stress by setting aside 5 to 10 minutes before bed to write is the best way to apply this technique.
5. Set Yourself Up for a Successful Night of Sleep
Being unable to fall asleep is incredibly frustrating. If you want to get to sleep faster, you have to change your habits.
Research-backed recommendations like regular exercise, a healthy bedtime routine, and a consistent sleep-wake schedule can make a big impact on you falling asleep as fast as possible. You can also set yourself up for better success by avoiding heavy meals, caffeinated beverages, and blue light screens before bed.
Even after applying these principles for good sleep hygiene, there will be nights where sleep will be hard to come by. Whether you do mindful breathing, journal, or take a warm bath, be sure to set your body up for a great night’s sleep by using CBD daily. Discover more about CBD and its benefits for sleep by clicking below.
