How to Fall Asleep Quickly Even When You’re Not Tired

Reading acts as a gentle mental massage. It calms your racing mind, replacing anxious thoughts with engaging narratives. Think of it as trading your internal monologue for a soothing bedtime story. By focusing on the plot, characters, and descriptions, you naturally disconnect from everyday worries and anxieties, easing your way into relaxation.

Unlike the blue light emitted from screens, reading with physical books promotes sleep-inducing hormones. The soft, warm glow of paper doesn’t disrupt your natural sleep-wake cycle like the harsh glare of phones and tablets. Plus, the physical act of turning pages adds a rhythmic element that further lulls you into a peaceful state.

Reading helps you de-stress and unwind and tt transports you to different worlds, offering a mental escape from daily pressures.

So, before reaching for that sleep medication, give reading a try! It’s a natural, affordable, and enjoyable way to drift off to dreamland quicker. Grab your favorite book, dim the lights, and get ready to unlock the power of bedtime stories for adults.

Don’t forget your Swannies to block out the blue light or use a little book light to lessen the harsh light rays.

Need a new book? This is a must-read for shift workers – see it here on amazon

13. Turn Off/Close Your Screen

We’ve established the magic of reading for a restful night, but remember, the bedtime ritual starts much earlier! The culprit we face: the mesmerizing blue light emanating from our beloved devices. This light disrupts our natural sleep-wake cycle, tricking our bodies into thinking it’s still daytime. So, ditch the digital distractions and embrace screen-free serenity:

1. Set a Sunset for Screens: One hour before hitting the hay, power down your devices. It’s not just about emails and social media; even reading ebooks emits the sleep-sabotaging blue light. Opt for a paper book under a warm lamp instead.
2. Charge Elsewhere: Resist the urge to keep your phone by your bedside. Charge it in another room and utilize an old-fashioned alarm clock (remember those?). This eliminates the temptation to scroll “just for a bit,” and the charging light won’t disrupt your slumber.
3. Night Shift and Don’t Disturb: Helpers, Not Enablers: While these features can slightly reduce blue light and silence notifications, they shouldn’t be an excuse to extend screen time. Use them strategically—activate Night Shift after sunset and enable Do Not Disturb to prioritize sleep over late-night notifications.

Remember, the goal is to truly disconnect and unwind. These tips pave the way for a deeper, more restorative sleep, allowing you to wake up feeling refreshed and ready to conquer the day (without needing that extra cup of coffee!).

14. Control Your Breathing

Mastering a simple breathing technique can unlock the door to a slumber haven. I know, I used to scoff at it too, but trust me, this isn’t your grandma’s boring deep breaths. This is about unlocking a powerful relaxation tool that helps even when you’re not feeling tired.

Here’s how:

1. Countdown Chill: This method keeps your mind occupied and calms your racing thoughts. Get comfy in bed, close your eyes, and start counting backwards from 100. But here’s the twist: between each number, take two deep, slow breaths in and out. Imagine your worries gently floating away with each exhale. Confession: I rarely make it past 85 before drifting off!

2. Exhale & Count: This technique focuses on slowing your breath and promoting relaxation. Find a comfortable position, close your eyes, and start counting “one” silently to yourself as you slowly exhale. Repeat with “two” on the next exhale, and so on, reaching “five” at most. Then, start over at “one” with your next exhale. Don’t push yourself beyond five counts; focus on the rhythm and calmness of your breath. (source)

3. “Box breathing”: inhale for four seconds, hold for four, exhale for four, hold for four, and repeat. It’s like counting sheep, but way more zen!

4. 4-7-8 method: Inhale deeply through your nose for four seconds, hold your breath for seven seconds, and then exhale completely through your mouth for eight seconds. Repeat this cycle several times, focusing on the sensation of the breath and letting go of any tension with each exhale. (source)

Remember, consistency is key! Practice these techniques regularly, even when you’re not struggling to sleep. Soon, taking a few calming breaths will become your go-to sleep superpower. Sweet dreams!

[VIDEO] – If guided meditation is totally new to you, this YouTube video is very helpful. Skip to about the 57 seconds mark to begin. Try to relax by concentrating on their voice and your breathing.