In our fast-paced lives, good sleep is essential but often not so easy to accomplish, especially if you work late or stay connected to your phone or other screens before bed. I’m a night owl myself; I start having more energy after 5 pm, and I love working late when the city is calm and there’s no noise outside. But since the war started in my current country, getting a full night’s sleep isn’t easy. When there isn’t noise outside, anxiety can kick in, making it tough to go to sleep when my mind won’t stop.
If you’re finding it hard to fall asleep for any reason or specific situation in your life, here are some simple strategies I use that can help you relax, reset, and drift off quickly.
Meditation
I started meditating a while ago and have been on and off for more than 10 years. In the past, I couldn’t keep it up for longer than 15 minutes, and it was never a daily practice. Now, I meditate for at least an hour each day, sometimes even 2 or 3 hours at different times. I’ve figured out which meditations work best for me and do them during the times of day I feel most lethargic. For me, these hours are in the morning around 5 or 6, when I often wake up and go back to sleep. Now, I meditate for an hour during this time before fully waking up.
After lunch, I read for 30 minutes and then meditate for an hour, which recharges me to stay productive later in the day. Before, I would make coffee to stay awake during these tired times, but now I’ve found that meditating gains me more productivity time without feeling guilty for being tired. At night before bed, meditation is also great, though it’s harder for me because I tend to be on my phone (I’m guilty of that, it’s a tough habit to quit, but I’m trying). Many suggest not keeping your phone nearby at night, but in times of war, I need it close by in case of alarms. I’m working on gradually reducing screen time before bed since I truly enjoy meditating.
Meditation can calm your mind and slow your breathing, which helps lower your heart rate and prepare your body for sleep. Currently, I’m listening to guided meditations by Dr. Joe Dispenza, and my favorite one is Enter into Quantum Field. Find what works best for you, but definitely give meditation a try, it truly helps.
Stick to a Schedule
I keep a very organized calendar with all my activities. I wasn’t always keen on using a calendar, but at one point, dealing with anxiety and depression, I needed something to help, and organizing my time was life-saving. I wrote down my priorities and placed them on my Google Calendar, which I’ve adjusted over time to work in my favor. I realized that organizing my days by grouping related activities keeps me focused and relaxed.
I used to have all my tasks floating around in my mind, which made me anxious and out of control. Now, I know those thoughts are accounted for on my calendar, giving me a free mind to create and enjoy life. Recently, I discovered that assigning specific times on specific days for certain activities has improved my focus, like setting aside blocks for studying, cleaning, administrative tasks, creative work, or shopping.
The book Atomic Habits really helped me understand the value of routine.
Your body loves routine, so try setting a consistent schedule, even on weekends. This habit helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Going for a Walk Every Day
A daily walk is incredibly relaxing and energizing. In winter, I walk in the morning sunlight, and in summer, I walk in the evenings when it’s cooler. This routine works wonders for my sleep cycle. Physical activity boosts serotonin and helps regulate your circadian rhythm, ensuring you feel ready to rest at the end of the day. I usually walk one or two hours, depending on my availability, and listen to a podcast, making it a great time to connect with myself, see the city, and get moving.
Invest in a Good Mattress
Comfort is key! If your mattress doesn’t support your body well, it might be keeping you up at night, the same goes for pillows. Look for a mattress that matches your preferred sleeping position, or add a topper for extra support. I recently added a Panda Mattress Topper and changed all my pillows, which made a big difference. Good, clean, cotton sheets also add comfort, making it even nicer to be in bed.
Eating Earlier in the Evening
Heavy or late meals can cause indigestion, making it harder to sleep. I always try to eat dinner a few hours before bed, focusing on balanced meals that won’t keep my digestive system too active as I wind down.
Change to Warm Light
Bright, blue-toned lights can signal your body to stay awake, while warmer lighting encourages melatonin production. Dim the lights an hour or two before bed, or switch to warm-toned bulbs in your bedroom for a cozy vibe.
I painted some of my light bulbs with orange acrylic for a cozy, sunset-like ambiance that makes me want to sleep. In the bathroom, where I can’t change the lights, I light aromatic candles during my evening shower. The calm scents, warm water, and dim light create a great pre-sleep routine.
Cleaning and Organizing
A clean, organized home is surprisingly calming. Clutter can increase stress, making it hard to unwind. I take time each day to tidy up and create a space that feels peaceful. I’ve recently started using Mrs. Meyer’s Peony-scented cleaning products, which makes cleaning more enjoyable.
Overall, I aim to keep my home organized and free of unnecessary items.
These tips have helped me fall asleep quickly and stay relaxed and less anxious during the day. By creating a restful, intentional environment and building healthy routines, drifting off to sleep becomes natural and stress-free.
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