Trying to train your brain how to fall back asleep after a stressful work day?
It’s hard, right?
You’re not alone. An estimated 70 million Americans struggle to get proper sleep, according to the Centers for Disease Control and Prevention.
That not only makes it difficult to function at work the next day, but it also can come with a slew of health issues, too. For those who have found their bed makes a semi-decent workstation for comfort, there’s bad news: Literally working from bed causes sleep disturbances even hours later. That’s the first habit to break to help with sleep.
Want the rest of the hacks to learn how to fall back asleep? Read on.
Hack #1: Try the Military Sleep Method
Tossing and turning is an aggravating experience for anyone trying to get a good night’s sleep. If you want to train your brain and body to fall asleep in about two minutes flat, try the military sleep method.
Here’s how it works:
- Just relax - You’re in bed and your body is ready to sleep. Make a conscious effort to relax every single part of your body. Start with your forehead and end with your toes. The body carries tension in areas you may not even think about, so make a concentrated effort to relax — your jawline, for example — while breathing deeply. Imagine your body feeling warm and happy as if you’re sitting on a beach with your eyes closed and it’s perfect weather.
- Breathe - This is key. Breathe deeply and exhale slowly, ideally through the nose.
- Clear the mind - Let go of stressors. Don’t replay stressful conversations or situations from the day in your mind. Instead, think of a relaxing scenario like lying in a hammock in a dark room or lying in a canoe on a glassy, quiet lake. If distractions arise, repeat to yourself, “Don’t think. Don’t think.” and simply try again.
It does take practice, but try it every night you struggle to fall asleep or stay asleep. After about a month or so, take note of how you’re sleeping — hopefully, it’s working out for you and you’re getting better rest!
Hack #2: Drink Chamomile Tea
Made from dried chamomile flowers, chamomile tea is a favorite traditional folk remedy. For years, many have used it as a method for feeling sleepy before bed. If you can’t stay asleep, consider making yourself a small cup of tea before bed or if you’re waking in the night. Other benefits include the potential to reduce inflammation, lower blood sugar, and even reduce menstrual pain. Drink up!
Related: Not Sleeping? Skip These 7 Foods That Keep You Awake At Night
Hack #3: Get Out of Bed
It may seem counterintuitive, but there’s no point in staying in bed wide awake if you aren’t doing what you’re meant to do in bed: sleeping. Whether you’ve been in bed for a while or have woken up and can’t fall asleep, it may be time to get out of bed. If after 15 minutes of tossing or turning you’re not asleep, get up.
During that time, try:
- Yoga
- Reading
- Stretching
- Meditating
While up, avoid bright lights or screens like cell phones or televisions as blue light exposure makes it harder to fall back asleep. By using the 15-minute rule of doing something relaxing outside of your bed until you’re sleepy, you’re training your body how to fall back asleep more easily.
Related: 8 Experts Give Their Best Advice on How to Sleep Better at Night
Hack #4: Put Some Socks On
While it may seem like an almost “too easy” fix, it’s worth a try if you suffer from insomnia. Cold feet constrict blood vessels, making it more difficult for blood to circulate. By wearing socks, you boost your circulation to lower your core temperature. Being cool indicates to the body it’s a perfect time to fall asleep, which also explains why the ideal temperature of a room to sleep in is around 65 degrees Fahrenheit, according to the Sleep Foundation.
Hack #5: Do Deep Breathing
Too much going around in your head to relax and sleep? It’s time for some deep breathing. Research indicates that slow, deep breathing is one of the easiest ways to prompt the body’s natural relaxation response.
Here’s how:
- Take a deep breath in and out - With each breath, let go of your day. Let go of the stress on your mind. Breathe in and count to two.
- Pause - Pause for a count of one before slowly breathing out to a count of four. Pause again for another count of one.
- Keep doing it - Focus on your breath — not while scrolling on your phone but with your eyes closed — and do your best to relax.
You can keep your hands on your stomach and feel yourself breathing, too, to feel even more connected to your breath.
Hack #6: Stop Clock Watching
If you’re feeling anxious about not falling asleep, one of the worst ways to aggravate that further is clock watching. You’re guaranteed to not easily fall back asleep if you’re constantly glancing at your phone’s clock or nightstand alarm clock. One sleep specialist agreed that sleep quality is often worse for those who check their clocks at night because it will increase worry throughout the night — when you should be sleeping. Need an alarm to wake up? That’s fine, just place it across the room where you can’t see it — but can still hear it — and you’ll have the added bonus of not being able to hit snooze easily in the morning.
Hack #7: Sniff Some Essential Oil
The sense of smell is a powerful sense that can actually help you fall asleep. Aromatherapy, which involves inhaling essential oils for positive health effects, is often used to help stimulate the senses and relax those smelling them.
These essential oils are worth trying:
- Lavender - Often used to calm the nervous system, this powerful purple flower’s oils can help those who suffer from insomnia, especially women. One study found it also reduced sleepiness the following day.
- Chamomile - Here it is again! This flower is often used in essential oils as well. When mixed with lavender, it creates an ultra-relaxing effect.
- Cedarwood - Love being in the woods? Then this scent will no doubt relax you. Thanks to its chemical compound, cedrol, it has a sedative effect for those who inhale the scent.
If you want to try essential oils for improving sleep, consider buying a bedside diffuser to put the oils in and diffuse them before bed. If you prefer not to have it linger, keep some essential oils on your nightstand and open and inhale for a few minutes if you’re struggling with falling asleep in the middle of the night. Just be sure to keep the bottles out of reach of children or pets.
Still Can’t Fall Back Asleep? It’s Time to See a Pro
Sleep is essential to good health. Not only is it important for good physical health, but it’s extremely necessary for good mental health, too. Sleep deficiency is responsible for a myriad of health issues including kidney disease, diabetes, stroke, obesity, depression, and more.
Tried everything and still can’t fall back asleep regularly?
It’s time to see a doc. They can run tests, including sleep studies, to see if you’re suffering from sleep apnea or another sleep disorder. Aside from not feeling your best during the day, the chronic health issues that come from long-term sleep deprivation can be figured out when you include your doc in the conversation about sleep.
See a sleep doc if:
- You snore when you sleep
- You have chronic insomnia
- You wake up gasping for air
- You suffer from chronic daytime sleepiness
Sleep specialists can treat disorders ranging from sleep apnea to narcolepsy, restless legs syndrome, and beyond. Between lifestyle changes, medications, and even behavioral talk therapy, a sleep specialist can help you get the quality sleep you need to stay healthy and well.
What’s your favorite fall-back-to-sleep hack? Share it in the comments below!
