There are lots of things you can do that can help you fall asleep.

One big thing is to have good sleep habits, like:

  • Keeping a regular sleep schedule. That means going to bed and getting up at a similar time every day.
  • Avoid drinking coffee or alcohol in the afternoon or evening.
  • Avoid nicotine.
  • Avoid eating or drinking close to bedtime.
  • Avoid taking naps in the late afternoon.
  • Sleep in a quiet, dark, and comfortable place that’s not too warm.
  • Avoid looking at screens close to bedtime.
  • Try to get outside every day.

All of these sleep habits are great, but they might not help you when you’re lying awake in bed. What can help you fall asleep then is practicing relaxation techniques. Some techniques are mindfulness, guided imagery, a body scan, and deep breathing exercises. You can even do all of them together. Here are some easy steps you can follow:

  1. Close your eyes and picture a favorite place that calms you.
  2. Slow your breathing.
  3. Slowly relax all your muscles, starting from your toes all the way up to the tip of your head. Start at your feet and work your way up your legs to your stomach, then relax your back, arms, neck, face, and finally your head.
  4. Slow your thinking. Concentrate calmly on getting your thoughts to stop entirely.

Some people using these relaxation techniques have been able to fall asleep in less than 2 minutes. It can take some practice, but if you try this every night, you should find yourself falling asleep faster and faster.

When it comes to falling asleep, relaxation techniques can help a heap!