Ever struggled to get to sleep? It sucks. You lie awake, toss, turn, put yourself into dozens of different positions and finally abandon all thought of getting enough rest before your alarm clock goes off.
It’s already hard to get enough sleep in our busy, wired, non-stop culture – so it’s no shock that 40% of people sleep less than the recommended seven to nine hours a night.
Next time you’re wanting to get to sleep faster, try some of these scientifically validated techniques to doze off into dreamland quicker than ever:
1. Relaxation training
When you’re anxious about being unable to sleep, your body produces stress hormones that make it harder to let go of that anxiety. Try training yourself to relax using a technique like progressive muscle relaxation (individually focusing on relaxing every part of your body in sequence) or meditation.
2. Sleep restriction.
This strategy is simple if you can’t sleep. If you’ve been trying for more than 20 minutes, get out of bed and go do something else – but don’t use your computer, phone, or watch TV though — those can all make sleep problems worse. After a while, hop back into bed and try again.
3. Cool your room
Did you know your internal body temperature is integral to regulating your biological body clock? When you’re falling asleep, your body temperature drops slightly, which some experts believe helps the process along.
4. Scent your bedroom with lavender
Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
5. Change your mattress
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