As the Dalai Lama once said, “sleep is the best meditation”. While this might be true, if you’re having trouble falling asleep every night, you’ll struggle to feel the full benefits of a relaxing sleep.
Instead, every evening, you lay awake, staring at the ceiling, anxious and frustrated that you simply can’t nod off.
Often known as sleep onset latency or insomnia, difficulty falling asleep affects most people during their lifetimes.
Luckily, there are plenty of solutions to help you fall asleep more easily for a refreshing night’s sleep.
Read this comprehensive guide to falling asleep to learn everything about your sleep onset issues and finally get solutions to help you get to sleep.
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Why Can’t I Sleep Even Though I’m Tired?
The definition of sleep onset latency or insomnia refers to a difficulty falling asleep at the start of the night or ‘sleep onset’.
If you’re having trouble falling asleep, the likelihood is, you’re suffering from one of the following sleep hygiene risk factors.
Poor diet and sleep problems
The effect of diet on sleep is massive. If you’re struggling with sleep disorders, you need to create an environment inside your body that lends itself to nodding off easily. The food you eat during the daytime drastically affects how well you can get to sleep in the evening.
As Ana Krieger, Medical Director of the Center for Sleep Medicine at New York-Presbyterian and Weill Cornell Medicine, puts it,
“Eating healthy and allowing the body to absorb proper nutrients provides the brain with the chemical environment that it needs to produce the neurotransmitters that it needs to maintain adequate sleep.” – Source
In short, to fall asleep quicker, you need to increase the fiber in your diet and decrease your daily sugar intake. You should also cut back on saturated fats.
Anxiety and falling asleep
Studies show that anxiety can make it difficult to initiate sleep, as well as affecting your sleep quality during the night. Not only that, but adults who have trouble sleeping are more likely to suffer from anxiety.
As clinical psychologist at Geisinger, Dr. Shahida Fareed, explains,
“Not being able to fall asleep can create more anxiety, which, in turn, makes it hard to sleep. It’s a vicious cycle.” – Source
Anxiety floods the body with cortisol, the stress hormone. It’s a stimulating hormone, designed to alert the body and mind to danger. In this sense, it’s extremely unhelpful when you’re trying to fall asleep.
If you’re worried about things in your daily life and you’re suffering from anxious thoughts, your brain is going to keep turning them over and over when you’re trying to fall asleep. This can lead to sleep latency.
Stress when falling asleep
Similarly to anxiety, stress causes the body to stay in ‘awake mode’. While we think that stress is a mental issue, the physical reactions to stress keep you awake.
Just like anxiety, stress causes cortisol to pump through the body, keeping the mind and muscles alert.
As sleep specialist, Dr. Kelly Baron, explains,
“That’s a basic survival mechanism that organisms have. You know, you would be someone’s lunch if you’re a little mouse in your hole and you’re sleeping deeply and there’s a fox outside. That’s what I explain to my patients. It’s just not normal to sleep under stress.” – Source
So, if you’re feeling stressed, whether that’s to do with work, personal issues, or external environmental factors, you’re going to have difficulty falling asleep.
Depression and trouble falling asleep
The association between sleep and depression is a two-way relationship. People with depression, while they may feel sleepy and tired in the day, struggle to fall asleep at night. On the flip side, people who have sleep onset insomnia will tend to develop symptoms of depression.
In fact, insomnia is a common sign of depression. This is because depression is often due to chemical imbalances such as a deficiency in serotonin or dopamine.
Serotonin deficiencies can seriously affect sleep cycles. Not only does it make it harder to sleep, but it also makes it more difficult to reach the restorative Rapid Eye Movement (REM) stage of sleep.
Dopamine deficiencies also contribute to sleep onset insomnia since it plays a critical role in balancing your internal clock.
In other words, if you’re feeling depressed, it’s likely to be affecting your ability to fall asleep.
Hypnic jerks and hypnagogic hallucinations
The hypnic or hypnagogic stage is the delicate phase between being awake and sleeping.
Hypnic jerking or hypnagogic jerks are the bodily twitches you feel when you’re falling asleep. Ever been nodding off and had the sensation you’re falling and you kick out? This wakes you up immediately.
A hypnagogic hallucination or sleep paralysis is the dream-like state during this period that can feel extremely real and is often very terrifying.
While many people experience both of these sleep disturbances during their lifetimes, for some people these experiences occur frequently. Not only that, but they can occur over and over during the same night. If this happens, you’re not transitioning into deep sleep, just hanging between falling asleep and jerking yourself awake.
It’s not clear what causes these episodes of sleep paralysis and hypnic jerking, but working out close to bedtime, ingesting stimulants, anxiety and stress, and poor sleep habits are likely to be key contributors.
Restless legs syndrome when getting to sleep
Restless legs syndrome is a disorder where you feel uncomfortable in your leg muscles where you feel the urge to need to move your legs.
The feeling most commonly occurs when you’re inactive, such as when you’ve been sitting for a long time or when you’re lying in bed, trying to sleep.
The cause of restless legs syndrome is basically unknown, but sleep specialists have started to make links between the disorder and a dopamine deficiency. Sufferers are often treated with dopamine-balancing medication.
If your legs feel twitchy at night, you’re likely suffering from restless legs syndrome — this will cause sleep onset insomnia.
Can’t sleep with chronic pain
If you’re suffering from chronic (or acute) pains, such as a backache, you can expect to have trouble falling asleep.
In fact, studies show that individuals with chronic pain often have insomnia, and that insomnia can make those pains worse.
If you’re suffering from pain-related sleep onset insomnia, cognitive-behavioral therapy has been shown to offer positive results, as has strong pain medication, such as pregabalin.
Uncomfortable environment
Studies show that if your sleeping environment isn’t comfortable, you’ll have trouble falling asleep.
This might be because your home feels too cold, you don’t have comfy enough blankets, or your pajamas aren’t snug. Equally, a bad mattress, unpleasant pillows, and scratchy bedding may make it hard to fall asleep.
Whatever the reason, ambient sleep disruptions can seriously hamper your chances of getting to sleep easily. Make sure you’re comfortable and that your sleeping environment is primed to send you off.
Your partner is keeping you awake
When you sleep in the same bed or room with someone else, their sleep patterns may affect how well you can fall asleep.
If your partner quickly falls asleep and your partner snores loudly, you may find it hard to get to sleep. If your partner takes up too much room, fidgets a lot, or kicks, this may also be keeping you awake.
If this is the case, you’ll need to address some of your partner’s sleeping behaviors otherwise you run the risk of depression, anxiety, and poor health from sleep deprivation.
Noises keeping you awake
Noise can seriously hamper your sleep quality and can make it difficult to fall asleep.
In some instances, you may be aware of the noises keeping you awake, such as a dog barking constantly or noisy neighbors.
In other circumstances, background noises may be infiltrating your brain without you realizing it. Constant traffic noise, the thrum of a city, or loud music may be interrupting your sleep. Instead of reaching restorative deep sleep phases, constant background noise can keep you stuck in light sleep.
This is because noise encourages adrenaline and cortisol to be released. Both chemicals are designed to help you deal with danger in the environment — great for survival, terrible for trying to fall asleep.
If you want to fall asleep more easily, you’ll need a solution to block out unwanted noise.
Poor sleep routine keeping you up
Your sleep routine or sleep schedule has a strong impact on how you fall asleep.
People are creatures of habit. If you’re used to falling asleep at 1am every night, it’s hard to suddenly force yourself to sleep at 10pm.
Worse still, people who fall asleep whenever they’re tired, don’t develop a proper sleep routine at all. This means your body finds it hard to recognize the symptoms of consciously trying to fall asleep and will only nod off when you’re exhausted.
Hope Bastine, psychologist and sleep expert, says it’s important to regulate your sleep schedule by gradually adjusting your sleep patterns:
“Pick a goal to wake up and go to bed and micro-adjust your schedule incrementally towards your goal time. Aim to give yourself two weeks and start with waking up 15 minutes earlier a day.”
Light exposure keeps you awake
Simply put, if there’s light coming into your room, your brain starts to think that it’s daytime.
This is because the release of melatonin, the hormone that regulates your internal clock, relies heavily on light cues. When it’s bright, melatonin isn’t released; when it’s dark, it is.
If your room is bright, you need to try using an eye mask or blackout blinds.
Falling asleep straight after a workout
While some moderate physical activity can help to tire your body out, studies show that late-night vigorous exercise is not conducive to helping you fall asleep.
This is because intense physical activity, like interval training, running, or swimming, wakes the body up. These types of exercise increase the levels of adrenaline and cortisol in the body.
It’s smart, then, to exercise a few hours before you plan to fall asleep.
As Noam Tamir, founder of TS Fitness studio in New York, explains,
“While you probably don’t want to hit the sheets 10 minutes, or even a half hour, after exercising, most people can get solid shut-eye if they lay down an hour or two later.”
Too much caffeine before bed
The effects of daytime caffeine intake and sleep quality are largely disputed across the scientific community.
However, studies show that the timing of caffeine intake can have an impact on falling asleep. In other words, it’s not wise to drink an espresso before bed.
This is because caffeine encourages the body to release adrenaline, waking your body up. At the same time, it suppresses the effectiveness of adenosine, a hormone that induces sleepiness.
If you’re drinking coffee late into the night, this might explain why you’re having difficulty falling asleep.
Is blue light really what’s keeping you awake?
Studies show that blue light suppresses the production of melatonin, the hormone that regulates the sleep-wake cycle.
Blue light is the light emitted by your electronic devices, TVs, computers, and video games. If you’re using these devices in the hours leading up to bedtime, you’re suppressing the chemicals that naturally help you fall asleep.
Sleep experts suggest that you should stop using blue-light emitting devices at least two hours before bed. If you absolutely have to, you should invest in orange glasses that help to balance out the blue light.
Alcohol and insomnia
As Hope Bastine, sleep psychologist explains,
“Alcohol can affect the body’s natural sleep architecture, meaning you might not fall into deep sleep.”
While many people think alcohol can help you fall asleep, those who drink frequently may find themselves having trouble getting to sleep.
The problem is that those with insomnia may use alcohol to help them sleep, causing a dependency on alcohol to relax. The problem is that when you drink, you don’t reach the restorative sleep phases, so you wake up tired and depressed.
This continuous cycle makes it very hard to fall asleep naturally.
What causes period insomnia?
Some women find that their cycle can seriously impact their sleep patterns.
You may find that you have bouts of sleep onset insomnia when you’re on your period.
One reason for this is because, during menstruation, the progesterone levels drop. Where high progesterone can make you sleepy, low progesterone often keeps you awake.
Other reasons include higher body temperature, stomach cramps, and period-related anxiety and depression.
New York gynecologist, Dr. Karen Duncan, recommends avoiding caffeine late into the night and keeping a sleep diary. She also recommends getting in extra sleep the week before since you’ll have higher-than-usual progesterone in the premenstrual stage.
Menopause and insomnia
Women going through menopause may experience sleep onset insomnia due to hypoestrogenism.
As the ovaries begin to ‘fail’, women tend to experience difficulty sleeping, in general. However, other menopausal side effects, such as increased anxiety, depression, irritability, and hot flashes, also contribute to keeping you awake.
If you’re going through menopause, get medical advice from a doctor about solutions for tackling sleep onset insomnia based on your symptoms.
How Do I Fix Sleep Insomnia with Natural Remedies?
There are a wealth of natural herbs and therapies that are designed to help you fall asleep more easily.
While some of these natural remedies for falling asleep quicker work using aromatherapy, others can be made into a sleepy bedtime tea.
Here are some top sleep onset insomnia natural remedies to try.
Melatonin
Melatonin is a hormone produced by the pineal gland. It helps to balance the sleep-wake cycle, keeping your circadian rhythms in check.
If you’re having trouble sleeping, you can take melatonin supplements. Be aware that some countries require you to get a prescription from your doctor and that it isn’t a long-term solution.
Valerian root
Valerian root is the root of a flooring herb that’s native to Asia and Europe.
Recent studies have shown that valerian root looks to be a safe treatment for insomnia in all ages.
Made into a tea or taken as valerian root supplements, valerian root does have quite an unstable nature, so make sure your supply is in date, otherwise, it might not be so effective. Be aware, it smells bad!
Passionflower
Passion flowers are the flowering part of a passionfruit vine. Their huge colorful flowers have a calming effect on the body, helping you to relax when it’s time to drift off.
Passionflower has shown to be great for inducing sleep in all ages. You can buy passionflower teas, tinctures, and supplements to help assist you in falling asleep.
Lemon balm
Lemon balm has also been found to be useful when treating sleep onset insomnia.
A member of the mint family, lemon balm has been found to promote the production of GABA. GABA helps to relax the body, aiding you in falling asleep.
You can take a lemon balm tincture, make lemon balm tea, or purchase supplements.
Magnesium
Sleep loss has long been accepted as one of the side effects of magnesium deficiency. Not only do individuals with low magnesium find it hard to sleep, but your quality of sleep is also affected.
Those who take magnesium supplements, however, tend to have better quality sleep and fall asleep faster. This is likely due to magnesium’s ability to suppress cortisol production and reduce bodily inflammation.
Ginkgo Biloba
Ginkgo Biloba is used for lots of conditions since it stimulates blood flow, which induces relaxation.
When it comes to sleep, legacy studies suggest taking ginkgo biloba 30-60 minutes before trying to fall asleep to help the process. Some people take a tincture, but you can also try ginkgo biloba supplements.
Lavender
Lavender is perhaps the most commonly known herbal remedy for insomnia and sleep issues.
Not only can you ingest lavender in a sleepy tea, the essential oils have aromatherapy effects that also help you to sleep. In fact, studies show that inhaled lavender oil, a few drops under your pillow case, can help you drift off quicker and improve the overall quality of sleep.
Vitex Agnus Castus
If you’re having problems falling asleep due to hormonal issues, such as menopause or periods, try vitex agnus castus.
Not only does it tend to ease hot flashes and other hormonal side effects that cause insomnia, but it also improves your sleep quality throughout the night.
You can try taking vitex agnus castus supplements or a tincture.
German chamomile
Most people don’t realize that there are two types of chamomile. German chamomile is used to promote sleep (Roman chamomile is used for settling the stomach).
Chamomile contains apigenin. This makes you sleepy when it combines with the GABA receptor.
Most people drink chamomile tea, but you can also take a few drops of a chamomile tincture.
CBD
CBD is a chemical from the cannabis sativa plant. Often taken as a tincture or an oil, CBD helps you fall asleep by relaxing the body.
CBD reduces cortisol levels in your body, reducing stress and aiding relaxation for sleep.
5-HTP
5-HTP, short for 5-Hydroxytryptophan, is a natural chemical produced by your body. It helps produce serotonin, which is a precursor to the production of melatonin. Due to this, increasing 5-HTP levels in the body helps to increase sleepiness.
On a second level, as 5-HTP helps with serotonin production, it also reduces anxiety, making it easier to sleep.
You can take 5-HTP in supplement form.
White noise
A white noise machine is said to help you fall asleep by masking noise that keeps you awake. Due to its meditative nature, it’s also said to reduce anxiety, which also helps you sleep.
You can create continuous white noise by purchasing a white noise machine. View MagicTeam White Noise Sound Machine
Acupressure
Acupressure is a natural therapy that’s based on the concept of life energy and flows through the body’s ‘meridians’. The practice of acupressure refers to the placement of pressure on particular points to ease pains and ailments.
Auricular (ear) acupressure has been shown to help insomnia, aiding people in getting to sleep more easily.
Acupuncture
Acupuncture is similar to acupressure, except practitioners stick needles into points that are believed to stimulate the nervous system into releasing healing chemicals.
Studies have shown that acupuncture helps you fall asleep faster and reduces the severity of insomnia.
How to Fall Asleep Fast
The old adage says that one hour of sleep before midnight is worth two hours of sleep after. If that’s the case, you’ll want to make sure you drift off before midnight to get the best quality sleep you can.
If you’re spending hours laying awake at night, try these sleep tactics to fall asleep fast.
The ideal temperature to get to sleep
Everyone likes to be snuggly, but unfortunately, warm rooms aren’t conducive to quick sleep.
While you don’t want to reduce the temperature too much, you’ll fall asleep the easiest if you keep your bedroom at around 65°F (18.3°C).
This is because your body starts to shed warmth as you get closer to falling asleep. Your natural circadian rhythm (the daily cycle of physical and behavioral changes in the body) instructs the body to cool down.
By lowering the temperature, you help this process.
Can light therapy help insomnia?
The idea behind light therapy is to train your circadian rhythm by shining light from a special light box directly into your eyes. This kicks in the production of serotonin and melatonin at the right time.
Usually practiced in the morning, the concept is that by training the body to wake up earlier with blatant light cues, it will recognize it’s time to sleep later on. Due to this, sleep chemicals will be produced at the right time. Helping you fall asleep faster.
What is the 4 7 8 sleep trick?
The 4 7 8 method is a breathing technique that helps you to fall asleep very quickly.
You start by completely exhaling all the air in your lungs. Next, you inhale through your nose for a count of four.
Following this, you hold your breath for seven seconds. After, you exhale for eight seconds.
Many people find they fall asleep within eight to ten rounds of this exercise.
The military method to sleep fast
The military method comes from a book called Relax and Win: Championship Performance by author Bud Winter. According to the book, the US Navy Pre-Flight School came up with the method so pilots could fall asleep in under two minutes.
First, you relax your face, then your shoulders, and then your hands.
Next, you exhale to relax your chest. Then, you relax your thighs and calves.
After that, clear your mind and try to picture a relaxing scene. If you’re still struggling, say ‘don’t think’ over and over to yourself for 10 seconds.
You’ll be asleep within two minutes.
Can a warm bath help you sleep?
As it turns out, a warm bath helps you sleep.
Studies show that having a bath 90 minutes before you plan to go to bed can help reduce sleep latency.
This is because warming the body up helps to encourage blood flow to the palms of the hands and soles of the feet. By increasing blood flow, this helps the body start the cooling procedure it needs to do to drift off to sleep.
What is paradoxical intention?
Paradoxical intention is the idea of participating in the thing that scares you the most.
When it comes to falling asleep, the idea of paradoxical intention is to stop trying to fall asleep. The idea is that by constantly trying to fall asleep, you get sleep performance anxiety.
This pressure to perform stops you from sleeping since you’re thinking so much about how you can’t fall asleep, that it causes anxiety. That anxiety prevents you from sleeping.
To do this, you simply try your hardest to stay awake for as long as you can.
Is eating before bed bad?
This is a three-fold problem. Firstly, the intake of food prompts the production of insulin, which keeps you awake.
Secondly, when you eat close to bedtime, the digestion system kicks in, which also keeps you awake.
Lastly, the foods you eat can cause disrupted sleep. You’re probably familiar with the concept that you shouldn’t eat cheese or spicy food before bed. Some foods, like cheese, are hard to digest. This might keep you awake or will cause disrupted sleep in the night.
That said, there are some foods to help you fall asleep faster. foods high in melatonin and tryptophan are particularly great at helping you drift off.
Avoid blue light before bed
Electronic devices emit blue light which fools your body into thinking it’s daytime. This means you aren’t sending sleep signals to the brain to let your mind and body know it’s sleep time.
To prevent this, try staying away from devices for a few hours before bedtime. This means avoiding your smart devices, cell phone, electronic notebooks, TV, and computer screens.
You can also try using blue light glasses.
Try a hot drink before bedtime
There are plenty of soothing beverages that can aid sleep, but steer clear of hot tea as it contains caffeine.
Try drinking lavender tea, cherry tea (it induces melatonin), passionflower tea, or hot lemon tea.
Stop bedtime worry with bedtime writing
Increased anxiety at bedtime can keep you awake. Have you tried journaling or writing a to do list?
To reduce bedtime worries, studies done in a sleep lab show that adults should write tomorrow’s to do list or try journaling about those worries. You can also try writing a bigger ‘life’ to do list of tasks to help pen down all your anxieties to release them from your mind.
The results of these studies show that people who try journaling or listing future tasks fall asleep significantly faster than those who don’t.
Breathing and Muscle Relaxation Techniques for Sleeping
If you’re having trouble getting to sleep at night or you’re suffering from insomnia-like sleep disorders, you’ll need a few tricks up your sleeve to help relax your mind and body.
Try these exercises at sleep time to drift off quickly into a deeper sleep.
Use a slow deep breathing exercise
Sleep studies show that breathing slow can help relax the body and calm the mind down. This is because slow, deep breathing synchronizes the brain, heart, and lungs, which stimulates the nervous system to relax.
Try breathing in to the count of six through your nose and slowly exhaling out of your nose to the count of six. Count ten breaths and then start again counting from one.
Try meditation for insomnia
While there are many different types of meditations that help people drift off more easily, heartfulness meditation has been shown to be very effective. One sleep study showed that 87% of people with insomnia stopped using sleep medication in favor of heartfulness meditation.
Where mindfulness meditation teaches you to focus the mind to reduce stress, heartfulness meditation teaches you to focus on the heart. This helps to promote emotional calmness and rid you of strong emotion by slowing down your heart rate.
Not only does this help you fall asleep quicker, but you’ll also spend more time in the restorative REM sleep stage.
Try a sleep meditation video to help you drift off quicker and sleep for longer.
How to practice autogenic training for sleep
Autogenic training was invented by psychiatrist, Johannes Heinrich Schultz, in an attempt to help people with sleep difficulties reach the same state of relaxation that hypnosis patients reach.
When lying in your bed, you take a few slow, deep breaths and say ‘I am completely calm’ to yourself. You can say this in your head.
Next, you focus on your arms and say “My arms are very heavy. I am completely calm.” Keep focusing on your arms and say “My arms are very warm. I am completely calm”. Now, move your attention to your legs and say the same two phrases about your legs.
After this, you slowly repeat this phrase six times: “My heartbeat is calm and regular. I am completely calm.” Then, you repeat this phrase six times: “My breathing is calm and regular. I am completely calm.”
Next, you move your focus to your stomach and repeat this phrase six times: “My abdomen is warm. I am completely calm.”
Lastly, move your attention to your forehead and say to yourself, “My forehead is pleasantly cool. I am completely calm.”
Now you should be fully relaxed and ready to drift off peacefully.
How to practice progressive muscle relaxation to fall asleep
Progressive muscle relaxation requires you to focus on different muscle groups to actively relax them.
Start by focusing on your forehead. Tense the muscles and hold them tight for 15 seconds then slowly release them while counting to 30.
Repeat this process for your jaw, neck and shoulders, arms and hands, buttocks, legs, and feet.
Try visualization techniques to fall to sleep
There are a few different methods of visualization that work well to ease insomnia and sleep onset latency.
Color visualization is perhaps the easiest to try for beginners. Start by breathing slowly and deeply.
Picture a color in your mind that brings you calmness. Continue breathing deeply while keeping the color firmly in your mind’s eye.
As you inhale, imagine that the color is washing over you like a wave washing over the shore. With each breath in, imagine the color fills up your body, rushing into your fingers and toes.
With each exhale, imagine unwanted stress and tension washes out the body to make way for the color to fill the space.
Repeat to feel relaxed all over.
Humming yourself to sleep
Humming can have the same effect on the body as deep breathing. By slowing down the rate of breathing, humming acts as a self-soothing mechanism that relaxes the body.
Try inhaling in deeply and passively humming as you exhale.
6 Top Sleep Aids to Help You Drift Off
Here are our favorite sleeping aids. Give these a try to help you drift off a little easier.
Best Pillow: MOLCLCUY Memory Foam Pillow
For both back and side sleepers, The Power of this Memory Foam Pillow provides comfort and support for your neck and back.
The breathable materials work with your body’s cooling mechanism to help you drift off without overheating, while the soft cover keeps you comfortable.
Best white noise machine: SNOOZ Pro
The SNOOZ Pro white noise machine produces sound that’s closer to the pink noise spectrum (true white noise sounds more like tv/radio static and isn’t well suited for sleep!). Rotate the Easy-Set Tone Knob to go from a light fan sound (think table fan) to a deep fan drone (think airplane cabin) and everything in-between.
Why I bought this white noise machine myself!
Best relaxation sleep aid: Lotus Lavender Eye Pillow
The Lotus Lavender Eye Pillow is a weighted aromatherapy eye mask to add relaxation before bed.
You can place the pillow in the freezer for a forehead cooling sleep aid to help your body temperature lower. Alternatively, warm the mask up in the microwave for a calming eye mask that relaxes your face and head muscles.
Best blue light blocking glasses: CNLO
If you’re looking for blue light glasses, try CNLO Blue Light Blocking Glasses. They’ve been scientifically proven to block out more than half of all blue light.
View On Amazon
Not only do these stylish glasses block out blue light, but they also protect against UV as well as being anti-reflective.
Best aromatherapy sleep aid: Rain Cloud Diffuser & Humidifier
The Rain Cloud Diffuser & Humidifier is designed with sleep in mind, thanks to its ultra-quiet technology.
With two different mist output settings and seven soothing atmospheric lights, this diffuser is designed to create a soothing environment in your bedroom. The diffuser comes with eight different essential oils — the lemon and lavender are perfect for bedtime.
Best sleepy tea: Hey Girl It’s Bedtime Sleep Tea
Hey Girl It’s Bedtime Sleep Tea is the ideal blend of sleep-inducing herbs to relax the mind and body at sleep time.
Containing chamomile flower, lemon balm, passionflower, orange peel, catnip herb, and valerian root extract, this tea is both delicious and effective at helping you fall asleep.
Conclusion
Getting a good night’s sleep is important for your mental and physical well-being. But, if you’re struggling to fall to sleep at night, you’ll find yourself stressing about your sleep quality.
Use these tips to improve your sleep hygiene so you can fall asleep quicker and easier. Remember, that the tenser you are, the harder it will be to fall to sleep.
If you’ve tried all these tips and you’re still struggling to fall asleep, head over to our ‘Falling Asleep’ section on Snoozerville, for more expert tips, advice, and sleep aids to help you drift off peacefully.
As always, be sure to consult a medical professional for any serious or ongoing sleep disorders.
Welcome to Snoozerville! I’m Dr. Alex Hartley, your guide to the world of restful sleep. With a Ph.D. in Sleep Science and years of experience as a sleep therapist, I’ve dedicated my life to understanding and improving sleep quality. My passion lies in uncovering the mysteries of sleep and sharing practical, science-backed advice to help you achieve the best rest possible. Beyond my academic pursuits, I’m an advocate for mindfulness and relaxation techniques, which I incorporate into my daily routine. At Snoozerville, I aim to transform your nights, combining the latest research with easy-to-implement tips. Whether you’re a chronic insomniac or just looking to improve your sleep hygiene, join me on this journey towards peaceful, rejuvenating sleep.