How to Fall Asleep

Here’s how to fall asleep even when you’re experiencing insomnia:

First, make sure to turn off all artificial (blue) light sources in your room. The blue light from devices often can send signals to your brain that it’s time to be active and awake — the opposite of telling it how to fall asleep. A great practice is to substitute screen time for a book. Books are not backlit, which helps with the blue light problem, plus the meditative quality of reading can often lull your body into a sleep-conducive state.

Try adding soothing music, preferably without lyrics. While you may not think it matters, studies have shown that lyrics engage parts of your brain and can keep you awake — much more so than instrumental music.

Next, practice meditation for fifteen minutes. Concentrate on your breathing. Make sure your inhales are long, even breaths for ten seconds through your nose. Exhale through your mouth. If you experience restless leg syndrome, try adding stretches to your routine.

At this point if you’re still experiencing difficulties, try some essential oils like lavender. Essential oils like orange zest have natural ingredients that trigger the sleep hormone, melatonin, which can bring sleep easily. A drop of lavender on your pillow can be a pleasant way to begin the sleep process.

Finally, turn off your lights, blackout your curtains, and close your eyes. It may feel like a simple solution, but like anything else it takes practice. Learning how to fall asleep is about building a routine and sticking to it.

Good luck and sweet dreams.