There’s nothing more frustrating than lying in bed and not falling asleep. Here are several things you can do to help avoid that problem.
Most of us function better in our daily lives when we are able to stick to regular routines. Falling asleep is no different. Your body will have an easier time getting to sleep if you do the same things every night so it knows what’s coming. Developing a consistent bedtime ritual creates moments of separation between day and night and lets your body know that it’s time to sleep.
Beyond the usual stuff like brushing your teeth and putting on your pajamas, here are some sleep-promoting activities to consider adding to your pre-bed routine:
And here are some things to avoid or eliminate from your current routine:
Part of getting to sleep quickly is putting yourself in an environment that’s as conducive to sleep as possible. Try implementing as many of these as you can in your bedroom:
We’re not making any claims or guarantees with this one, but the 4-7-8 breathing technique is a method of relaxation that for many people tops the list of ways to fall asleep fast. Here’s how to do it:
One of the easiest natural ways to fall asleep is simply to go to bed at the same time every night. As mentioned above, your body likes routine and wants to be able to anticipate the onset of sleep. A consistent bedtime allows for this to happen.
WHOOP automatically detects exactly when you fall asleep each night, as well as the amount of time you spend awake, in light sleep, and in the restorative stages, REM and deep sleep. By logging in the app the time you go to bed, WHOOP will measure your sleep latency–how long it takes you to fall asleep.
Monitoring your sleep latency can allow you determine which of these tips work best for you. The WHOOP Sleep Coach also uses your own circadian rhythm to make recommendations on bed and wake times in order to maximize how efficiently you sleep.