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7 Top Tricks to Help You Fall Asleep

Are you having trouble falling asleep? Here are 7 of our go-to tips for making it easier.

Sleep is one of the very best — and most necessary — things we can do for ourselves, from the rest it gives our brains to the restoration it gives our bodies. However, we all probably know the feeling of not being able to fall asleep… and there’s nothing quite as frustrating. 

Luckily, there are many practices and tricks to help fall asleep — and we have you covered with 7 of our favourites. From turning screens off and trying out meditation, to cozying up in new sheets and brewing up some chamomile tea, these tricks will help you fall asleep… and fast!

1. Screens off.

In the constantly plugged-in world we live in, it’s really tough to keep screens out of the bedroom — but, trust us: it works when it comes to helping you fall asleep. The blue light emitted from the screens that so many of us use at bedtime (think: phones, TVs, and even e-readers) can interfere with melatonin production, making it hard to fall and stay asleep. Ideally, you’ll want to give yourself a 2-hour buffer without screens before going to bed. But, if winding down involves your electronics, that’s ok! Try some blue-light blocking glasses or even nighttime mode on your screens.

 

2. Start a bedtime routine you love.

It’s much easier to fall asleep when you look forward to your bedtime routine, which is why designing a great one is key to help you fall asleep. Whether you like doing a 10-step skincare routine, you’re a fan of nighttime reading, or you prefer to wind down with a glass of chamomile tea — start implementing little practices into your nighttime routine to prep your body for sleep and signal to your brain that it’s time to start quieting down.

3. Try different breathing methods.

Deep breathing is a great way to relax your nervous system, making it one of the best ways to help fall asleep. Here are some of our favourite breathing methods for sleep:

  • 4-7-8 technique: Breathe in for 4 seconds, hold at the top for 7 seconds, and breathe out for 8 seconds. Repeat.
  • 4-4-8 technique: Breathe in for 4 seconds, hold at the top for 4 seconds, and breathe out for 8 seconds. Repeat.
  • 7-11 technique: Breathe in for 7 seconds, breathe out for 11 seconds. Repeat.
  • Belly breathing: Place hand on belly and take deep breaths in and out while you feel your stomach rise.

4. Do some meditation!

The practice of meditation has many positive impacts — including the promotion of deep relaxation, which is ideal when trying to fall asleep. While you can certainly practice your own meditation techniques, there are plenty of resources you can use to make it even better — including apps like Headspace, Calm, Peloton, and Melissa Wood Health. The most important thing to remember, though? Don’t stress about making it perfect. Even the smallest meditation practice can make a big difference.

 

5. Try visualization exercises.

Using visualization techniques can be a great way to fall asleep faster, and they can also help reduce stress and anxiety before bed. There are a few methods of visualization that can be helpful for falling asleep, but one of the very best is visualizing yourself in a calm, relaxing place that’s unique to you. Whether it’s a beach, a field or something completely different doesn’t matter — just focus on visualizing something that sends you into a resting state.

6. Wind down with a natural supplement.

While turning to supplements isn’t the first choice you should take, they can be a big help to those who need a little extra push. Melatonin is a great option that you can pick up at the grocery store, as are magnesium powders that you can mix into hot water. We’re also always big fans of a steaming hot mug of tea — just make sure it’s uncaffeinated.

7. Make your bedroom your oasis.

When you’re having trouble falling asleep, one of the biggest culprits is often a bedroom that doesn’t feel like a relaxing place to call home. Our biggest tip? Focus on making your bedroom a sacred space, full of cozy linens that wrap you in comfort, thick blankets that calm you down, and a mood that’s conducive to restfulness. 

When it comes to making your bedroom the very best place to sleep, Skylark+Owl has you covered with luxurious, soft linens to make the most out of your nest. From our percale sheets all the way to our Canadian Hutterite down pillows, you’ll find just what you need to create a sleep-worthy oasis.

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