Guaranteed Ways That Help Encourage Sleep

Sleep is an important factor that ties very closely to your health. When having insomnia, this can take a toll bigger than imagined. The reasons that are the cause can vary, but most of the time, it is due to anxiety and overthinking. For each different problem, there may be some solutions that work better than others. To get the best outcome, its better to try them all.

The healthy amount of hours needed of sleep is about 8. Many times it becomes so important for the next day to get the necessary rest, so remember to hold your health as top priority to make you the best you can be.

Using my own experiences as an example, I struggle with sleeping due to anxiety. My mind is always trying to run a race against itself where I am constantly thinking about every problem in my life that worries me. I hold sleep with the utmost value, so its only natural that the methods that distract me or help me relax work the best.

Here is a list of ways that have helped induce sleep for me to a certain degree. 

   1. Reading a book.

Reading is something that can help take your mind off of anything that is bugging you. Therefore, it is one of the best stress relievers which can decrease the amount of time it takes to fall asleep. Many times, if during the day, this task may also induce a nap. I recommend this to all people, but it may be more of a nuisance to people who hate reading, but it is definitely worth a try.  

This has helped me much, especially when needing to catch up on sleep that I already missed out on. Being able to dive into another world where I don't need to worry about my own problems is a relief to say the least. 

Also, its best to create a goal in your mind, such as a small amount of pages, time, or chapters, so no further disruption from your sleep will happen with a book you are really in to.  

   2. Get off your phone.

Being on your phone is definitely a huge contributor that keeps you awake. Since the brightness of a screen will send a message to your brain that it's still daylight, your body will not be able to produce the natural hormones that tell you to sleep.

The main idea for this is to remove yourself from all digital screens for at least an hour before going to bed. It may be difficult, but its a tactic that will be worth it in the end. No fear of missing out on social media should overrule your sleep patterns. 

I believe that this is also a more healthier habit for the eyes, as they go through so much already throughout a single day. I still struggle with this option as well, but with the right kind of dedication, it can be accomplished. 

   3. Listen to calming music and sounds.

Sometimes external noises can keep people up, but its possible to use this to your advantage. A sound that you find pleasing can help your relax and be one of the best ways to unwind. 

When you try extremely hard to drift off, it can be a very frustrating task which can make it all the more complicated. So by selecting a noise or song that you like with be able to calm your body and mind in more ways than you know. 

This is the best method that works for me and the most used. For me, I choose to listen to piano music, and its the easiest thing for me to do whenever I am struggling the most to sleep. While it normally takes me a couple of hours to fall asleep on my own, I will knockout in less than half an hour. I believe this to be the best choice for anyone who also struggles with anxiety disorder like I do. It will remove the stress as long as you just sit back and listen. 

   4. Drink water

Drinking water may be closely resembled by drinking warm milk. I say water because its a way to hydrate , but also helps with loosing up any tension due to stress. When concentrate on drinking slowly is acts as a type of water therapy.  Do not drink too much, because you might need to get up and go to the bathroom in the middle of the night more. One glass should be good enough. 

I usually use this method whenever I got upset, my throat would constrict more and drinking water would then force it to loosen back up. It always helps me calm my mind and give me the time to think of solutions to whatever upset me. 

In other words, it may be a tactic that can be used for multiple reasons, but mainly for anxiety and stress.

   5. Exercise

Its no mystery that exercising can make people tired, not just physically, but also mentally. Exhausting yourself to where you no longer have the energy to think about what's bothering you can be more powerful than you think.

Planning out what you can do may seem difficult at first because most people say they will not have time to do any sort of exercise. It is possible to squeeze a small amount of time to do something that will make your a little tired right before turning in for the night. Maybe its a run, a workout, or even a small walk. All are great ideas to do before sleeping and will help immensely. 

Not everyone enjoys exercising, but it can be the key element to achieving a healthy lifestyle. Even the smallest amount will do, because it means that you are at least trying. I am a usually a very active person, but even I get lazy. So a nice walk at night gets the job done on making me tired. 

   6. Find a sleeping pattern.

This may not always be easy to accomplish, but it's one of the best ways to get your sleep in at the right times for the right amount of hours. Making a sleeping schedule can be a very healthy thing in your life. 

To create a nice sleeping pattern, I know it will be harder to fall asleep when you're suppose to, so it might be better to wake up at a certain time that will encourage sleep later. 

My background with this is, as mentioned before, to get up at the time you want to be up at. It's going to be hard no matter what you do, especially when you're not a morning person, but it does pay off in the end. The results will be sleeping easily at night and waking up at a reasonable hour.

The struggles you will face in the beginning is the fact that you will be tired, maybe even through the whole day, but perseverance is the essential aspect for this method.

   7. Make sure you are comfortable.

I think its common sense that it will always be endeavor to sleep when you are not comfortable. The true way to falling asleep is to relax. So just think about how one is suppose to de-stress when the surface their laying on is too hard or soft, the air too cold or hot, and the atmosphere too stiff or unpleasant. 

During moments of feeling too hot, such as in the summer, I suggest a fan. For cooler times of the year, extra blankets can be a way to keep warmer. Maybe even try air fresheners that have a scent that is pleasing to you, or even causes you to ease into sleep. What you are sleeping on is the biggest influence. 

Each body is different and prefers its own comfort. Sleeping on a floor or couch may not be the best, but it also could work for other. I believe that whenever you shop for a mattress, you make sure 110% that it will be one where you can completely unwind in, where all your thoughts and worries seem to float away.

I hope this helps, and goodnight!