3 Tips to Fall Asleep Quickly
There is nothing worst than laying in bed and not being able to fall asleep. We all function better in our daily lives when we are rested and have a routine. Sleep functions the same way, it needs a consistent routine to give you the best results. With all the outside activity and BLDRHome workouts, sleep is the time our muscles have the chance to recover and rebuild. Getting a good night sleep is more effective for building strength than going into the gym when your exhausted. Here are three tips to fall asleep quickly, and make your time in bed as effective as possible.
1. Have a Bedtime Routine
You enjoy a daily routine, and so does your body. Go to bed and wake up at the SAME TIME everyday. Ideally, shoot for getting 8-10 hours of sleep per night. If you need to, set an alarm an hour before bedtime to make sure you start winding down.
Shut down electronics 2 hours before bed, wear blue light blocking glasses once it gets dark outside and you’re still using screens.
Before getting into bed, try yoga, stretching or meditation.
Take a warm shower or bath before bed.
Journaling or fiction reading (nothing too heavy before bed when you are trying to quiet your mind).
2. Bedroom Environment
Darkness is your friend - blackout curtains, remove anything that has small LED lights around the room, wear a sleep mask.
Sleep with your phone in another room so you are not tempted to check it during the night. If you use your phone for your alarm, purchase an alarm clock.
Sleep in a cooler temperature. Your body temperature drops when you fall asleep, so sleeping in a room of 68 degrees or cooler helps the natural process of falling asleep.
3. Helpful Daily Habits
Do not consume caffeine within 6 hours of bedtime.
Drink plenty of water, primarily within the first half of the day.
Don’t eat fatty foods that are hard to digest right before bedtime.
Get your heart rate up at least 30 minutes daily.
Happy Sleeping!