Tired but can’t sleep? Here are 10 Great Ways to Help you Fall Asleep FAST
No more tossing and turning till 3AM
Text: Shannon T & Rebecca Morais
Tired but can’t sleep? Here are 10 great ways to help you fall asleep FAST
Do your thoughts race at over 1000 km/h as you lie in bed to try to sleep at night? Unfortunately, for too many Singaporeans, falling asleep right away is something we barely remember. A time we could close our eyes and drift off unencumbered without worries about COVID-19, or the hours of work that piled up after supervising a day of home-based learning, or whether we can have more than five visitors for the upcoming lunar new year festivities?
Sleep deprivation has become one of the many side effects of the pandemic. In fact, Singaporeans are found to be the third most sleep-deprived population in a 2014 study, trailing just behind Tokyo and Seoul. A sleep survey conducted across 12 countries ranked Singapore second when it comes to sleep deprivation. Studies published by Health Hub and medical professionals draw a close link between Singapore’s hectic work culture and our inability to sleep sufficient hours every day, whether by choice or by obligation.
Tired but can’t sleep? Here are 10 great ways. Read on to find the ones that work best for you.
1. Establish a regular bedtime routine
We function better when we follow regular routines, and the same applies to sleeping. Following a fixed bedtime routine each night creates separations between day and night and lets our bodies know when it’s time to sleep. Sleep consistency helps your body maintain its natural circadian rhythm, your 24-hour internal biological clock.
2. Avoid blue light. Put away your devices
Keep your devices away before bed! Blue light delays the release of melatonin, a sleep-inducing hormone that naturally starts releasing into your system around bedtime (not to mention speeds up aging, eek!). Instead, read a physical book or listen to music.
3. Practice mindful eating
Drink some warm milk or hot herbal tea. Milk contains tryptophan and melatonin, which may aid sleep. Chamomile, valerian root, lemon balm, and lavender teas may reduce symptoms of insomnia and stress. Try to avoid drinks that contain caffeine within 4 hours of bedtime.
You might also want to avoid drinking alcohol 3 hours before bedtime. While alcohol is a sedative, it delays REM sleep as your body need to work to process the alcohol.
Optimize your sleep environment
4. Optimize your sleeping environment
Depending on the individual, the sleeping environment may affect sleep to varying degrees. There’s more good than harm to investing in a quality mattress, sheets and pillow. Your pillow should also match your sleep style, whether you’re a back, front or side sleeper.
For optimum sleep, make your room cool, between 16 – 20 degree Celsius. If your room has wide windows, consider getting blackout curtains that will keep out the bright lights. Darkness is essential for sleep. Alternatively, wear a sleep mask to bed.
5. Carry out breath and calming exercises
Do some stretching, gentle yoga, or meditation for 10 – 15 minutes to calm your mind and heart and prepare you for bed. If you’re unwilling to pull yourself out of bed after lying down, try these breathing exercises that can help you achieve the same effects.
6. Take a warm bath or shower
Our body temperature falls as a part of the natural process of falling asleep. Taking a warm bath or shower helps with the process, especially when it comes to humid nights in Singapore. Try not to take a cold bath though, as that might refresh your mind and make it harder to sleep instead.
7. Make use of (pink) noise
Drown out distracting environmental sounds with calm, relaxing music, ASMR tracks, or bedtime stories for adults. You may also want to check out The Soothe’s 101 on pink noise, found to be the best sonic hue for inducing deep sleep.
Paws off the bed
8. Paws off the bed (or at least off you!)
Don’t let your pet sleep with you if they aggravate allergies or wakes you up five times a night. We know, it’s hard to resist their adorable faces. Alternatively, place a pet bed in your room so your pet sleeps near you, but won’t sleep on you.
9. Introduce aromatherapy candles or incense
Scents such as lavender help in reducing stress levels, improving mood, reducing anxiety and increasing sleep quality. Rose, chamomile, geranium, jasmine, sweet marjoram, clary sage, and frankincense are also great smelling choices that help you relax and fall asleep faster.
10. Get moving or count sheep
Get up and do something until you feel sleepy again. The more you think about falling asleep, the more likely you are going to stay awake! Keep your mind off thinking about falling asleep by reading or doing a repetitive activity like counting sheep to catch some Zs faster.
