How to Fall Asleep
Tips and Tricks for Falling Asleep Quickly and Soundly
By: Nina Afremov
I’ve never met a person who didn’t enjoy sleeping. The warm joy of sleeping is what makes getting up from your bed in the morning so torturous and what makes the trek home through the icy sidewalks of Marcy-Holmes worth it after a twelve-hour day. Unfortunately, it can be a struggle to fall asleep, no matter how tired you feel. Perhaps you went to Starbucks a little too late in the day and couldn’t resist a dirty chai with a double shot of espresso. Or maybe falling asleep is something you routinely struggle with. As a growing caffeine addict and former insomniac (admittedly a poor combo), I have you covered with expert tips for a good night’s rest.
Don’t Try to Fall Asleep
This first rule seems counterintuitive, so let me explain: there is nothing worse than when you’re trying to go to sleep, and all you can do is concentrate on how badly you want to pass out. You toss and turn, you become hyper-aware of the urge to twitch your fingers and toes, and you can feel the frustration in your body accumulate into a lump in your throat. I can assure you that you won’t fall asleep like that—or at least not for a few miserable hours. In such moments, I encourage you to turn on the lights, get out of bed, and “go about your day.” You can take this restless time to get some homework done, go down to your apartment gym for a light jog, or watch several episodes of the new season of “Bridgerton.” Do anything besides nothing. Eventually, the activity will wear you out, and you’ll get at least a few hours of sleep. You’ll feel much better about your four hours of sleep the next day if the time leading up to it wasn’t marked with exasperation.
2. Create a Nighttime Routine
I would only recommend the previous rule if insomnia isn’t a routine issue for you. For those who have either recurrent or constant issues with sleep, it is important to be hyper-vigilant with your nighttime routine. Fifteen to thirty minutes before bed, I recommend establishing bedtime habits. This routine aims to signal to your body that it’s time to go to sleep soon. With time, your body will begin to register the hints. What you choose to do can be as simple or elaborate as you wish, but you should engage in self-care during this time. This can take the form of making a warm tea latte before bed or can be a chance to romanticize your oral and skincare routines. I like journaling about my day before bed, so my mind feels a bit quieter. Here’s another idea that you can incorporate into this new routine.
3. Read Before Bed
According to Headspace, reading before bed is a great way to relax for several reasons. First of all, it distracts you from potentially stressful thoughts. It’s easy to fixate on the difficult parts of your day—from something as serious as a loved one being sick or as trivial as spending all afternoon with kale in between your front two teeth. Luckily, reading is a healthy form of escapism; it puts you at ease as you get lost in the story. Additionally, the cognitive function of reading can tucker you out. The action of reading is active, and just like how your physical body gets tired from a workout, so does your mind after working the reading muscle in your head. Just be sure to avoid the horror genre, unless you enjoy nightmares.
4. Use Homeopathic Remedies
Whether you chronically struggle with sleep or not, this is a relatively safe and accessible way to influence your sleep patterns. Here are a few ideas that might help. One supplement I take as needed is melatonin, a naturally-occurring hormone whose production increases as it gets dark outside and is linked to sleep. An alternative is valerian root. According to Mayo Clinic, valerian is a tall, flowering plant that aids in sleep. It can be used as a tincture or in tea. Although I prefer melatonin, I know friends who have had a lot of luck catching Zs with their V root tea. However, it is important to investigate the side effects of any supplement or talk to a physician to understand what’s right for you.
Although all these tips above have helped me navigate insomnia, and I’m sure they will help some of you, it is important to experiment with different remedies and combinations of tips. All our bodies are different, and that’s okay! However, what works for one person won’t work for everybody. As difficult as it can be, think of this as a chance to respect the integrity of your body and mind as you learn ways to relax and ease yourself into the best part of any day.