Top 10 Tips for Falling Asleep and Staying Asleep

Top 10 Tips for Falling Asleep and Staying Asleep

Not getting enough sleep is an all-too-common issue for many Americans. In fact, according to SleepHealth.org, “In America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night.”

That means you’re not alone in running low on sleep! While not enough sleep might be a common issue it can have a huge impact on your health and well being.

How a Lack of Sleep Impacts Your Health

insufficient sleep CDC quote

SleepHealth.org says, “Good sleep promotes good health. Sleep represents a third of every person’s life and it has a tremendous impact on how we live, function and perform during the other two-thirds of our lives. It is indeed as vital as the air we breathe and the food we eat, especially for those with chronic diseases or compromised immune systems.”

Sleep deprivation is linked to a wide variety of health concerns such as…

  • Memory issues
  • Mood changes
  • Weakened immune system
  • Risk for diabetes
  • Low sex drive
  • Trouble with thinking and concentration
  • Accidents
  • High blood pressure
  • Weight gain
  • Risk of heart disease
  • Poor balance


With such a long list of adverse health effects it’s critical that you find ways to fall asleep and stay asleep. Not all tips for falling asleep work for everyone so it’s important to determine what works best for you! Of course if your sleep issues are bad enough make sure to talk to your doctor.

Here are 10 tips for falling asleep that you should consider!

10 Tips for Falling Asleep and Staying Asleep

1. Meditation

One reason many people find it hard to fall asleep and stay asleep is because of racing thoughts. Sometimes your head is just too full and your mind too awake to fall asleep. We’ve all been there on occasion.

One way to overcome this obstacle is with meditation. Meditation can help you focus on your breathing and let go of the thoughts that are preventing you from catching those much needed Zs. There are free guided meditation apps that can help you if you’re new to meditation.

2. Exercise

Exercise has long been known to help people get a better night’s sleep. According to Healthline, “Exercise can increase the duration and quality of sleep by boosting the production of serotonin in the brain and decreasing levels of cortisol, the stress hormone.” Who couldn’t use less stress, am I right?!

Just make sure that you time the exercise right. Doing it in the morning or sometime during the day is best if you’re having problems falling asleep. Exercising too closely to bedtime can make it harder for some to fall asleep.

3. Cut Back on Caffeine

Ah caffeine, how could we live without you? For many of us caffeine has become a staple of our lives. It gives us the boost of energy and brain power we need to get through the day. Unfortunately it could also be part of the problem.

It’s pretty obvious that drinking an espresso at 9 o’clock at night isn’t a good idea but you might not realize that drinking caffeine in the afternoon could even impact your sleep. Try cutting off caffeine consumption at 3 pm and see how that affects your sleep. You might even try cutting out caffeine completely for a few days just to see if that helps.

4. Lower the Room Temperature

Have you ever noticed that you sleep better in a cold room vs a hot one? It’s not a coincidence, it’s science! Your body actually changes temperature while you sleep. As you fall asleep your body cools down and as you wake up it heats up. That’s often why it’s hard to fall asleep and stay asleep on a hot summer night

This is one of our tips for falling asleep that you might not have thought about before. The ideal room temperature for sleep is around 60-67 degrees fahrenheit. Using a fan can also help circulate the air and drop your room temperature too.

5. Get Some Sun

In the modern world most of us have become indoor creatures. We’re stuck inside during daylight hours for the most part. This means that we don’t get exposed to the sun and our body and brain miss out on natural circadian rhythm cues.

Make an effort to get some sun each and every day and try dimming your lights in the evening. In addition, getting sunlight can help boost your vitamin D levels which are important for making sleep hormones.

6. Create a Bedtime Routine

Not only are we indoor creatures, we’re creatures of habit. Once we get into a routine we like to stick with it for the most part. By creating and sticking to a bedtime routine you can train your body and mind to be ready for sleep.

Your bedtime routine can include other habits and tips for falling asleep on this list. Things like turning off your devices, dimming lights, changing into PJs, meditation and journaling can all be part of your bedtime routine.

7. Power Down Before Bed

Speaking of turning off your devices before bed… powering down at least an hour before bedtime is one of the tips for falling asleep that experts recommend most often. For many of us looking at our devices has actually become part of our bedtime routine so it can be a hard habit to change.

The reason that turning off your device is so important though is that they give off blue light which the body can mistake for sunlight. Try replacing your device with something non-electronic like reading a book, listening to soothing music or doing yoga.

8. Get Comfy

Are you actually comfortable when you go to bed? Getting comfy can be a huge reason why you can’t fall and stay asleep. It could be that your mattress or pillow isn’t comfortable or maybe your room is a mess making it difficult to relax.

Mattresses are expensive but you could try a new mattress topper if that’s the problem. If your room is a mess make sure to straighten and declutter it during the day or on the weekend. And if it’s your pillow, get a new one!

9. Journal Before Bed

If meditation just isn’t your thing but you still find your thoughts racing, try journaling. Sometimes we can’t fall asleep because we can’t stop thinking about all the things on our to-do list the next day. Or maybe you’re the type of person who replays events of that day over and over in your head.

Putting these thoughts down on paper and getting them out of your head is a great way to relax and let go. This also helps you distance yourself from electronic devices as well. If you find it boring, that might just help you reach your goal of sleep even faster!

10. Take CBD & Melatonin Supplements

Last but certainly not least, try a CBD and melatonin supplement! Here at Hemp Extracts our customers are always telling us how much better they’re able to sleep with the help of our supplements.

Our Night Time Gummies were designed to help you catch those Zs with both CBD and melatonin. They’re a great little bedtime treat that can help you sleep.

Learn More About Night Time Gummies Here


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