How to Fall Asleep Faster Without Drugs
You can fall asleep faster without drugs. Sleep like a baby with a few simple rules.
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Instructions
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30 Minutes ~ This is your time limit for lying in bed without sleep. If, after 30 minutes, you are unable to sleep, get up and get out of your bedroom. Read a book. Write a letter. It's critical for your subconscious to associate your bedroom with sleep (and sex, if applicable). Lying sleepless in bed for extended periods of time causes an association with frustration and failure. Leave your bedroom and try again later.
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Bedtime Routine ~ For people who struggle to fall asleep, establishing a bedtime routine can be helpful. Much like you have a morning routine that tells your mind to wake up, a bedtime routine tells your brain it's time to settle down. Your routine may include bathing, prayer, reading, taking medication, or whatever is appropriate for you. Followed religiously, this routine will train your mind to shut down.
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Clean and Simple ~ A cluttered room will fuel a cluttered mind. Your bedroom should be a shrine to sleep. A simple and clean atmosphere will induce a sense of peace and order. Your sheets should be fresh and comfortable. Your nightwear should be non-confining and should not restrict your nighttime movement. You find yourself more comfortable sleeping nude.
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White Noise ~ A consistent, calming sound throughout the night is very helpful for some people. Many people cannot sleep without white noise. White noise can be the sound of a fan, or a recording of rain. Also, a small fountain will produce the gentle sound of falling water. Your white noise must be continuous throughout the night without your intervention. White noise helps to fall asleep faster. It is so effective, there are countless models of white noise machines available for purchase. Many people find a fan is enough.
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No TV in the Bedroom ~ This is essential to sleep hygiene for people who need to fall asleep faster. Remember, the bedroom is for sleeping (and sex, if applicable). You are retraining your brain to associate the bedroom with peaceful sleep. Television in the bedroom can also be detrimental to sexual activity.
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