4 Tips for Anyone Struggling to Fall Asleep

Do you struggle to fall asleep? You're not alone. All of us have those nights where we toss and turn with no sign of shut-eye.

While we’d all love to sleep instantly, sleep isn’t supposed to be rapid. Inviting sleep is sensitive, and getting your brain and body ready to rest is a process that can take time. So how can you make falling asleep each night easier? We're here to help set realistic expectations for winding down and share 4 strategies to help you invite sleep faster.

Sleep Expectations

What expectations should you have for your sleep? While getting to sleep on time, falling asleep, and staying asleep are essential, everyone's processes and needs differ. Falling to sleep immediately isn't necessarily a good thing, either.

One thing to note is that developing sleep hygiene habits, and routines that work for you can take some trial and error. That’s why we think starting small and setting attainable goals is the best way to begin.

Getting to sleep and making changes to your routine can take some time. It’s normal and considered healthy to take 10-30 minutes to fall asleep. Each time you rest will be different, so don’t get discouraged after one not-so-easy night.

Your Invitation to Fall Asleep

What can you do to invite sleep each night? First, start by assessing your usual routines and sleep habits. 

When you’re thinking about your current patterns, consider how they make you feel, what works and what could use some work. Once you’ve reflected on what you’re doing now, check out the following four tips below and decide if they’re a good fit for you.

1. Be consistent

Our first tip is to set consistent (and realistic) bedtimes and wake times. Even if you do everything else “right,” you can still struggle to fall asleep if you’re not sticking to a schedule.

Making any drastic changes to when you fall asleep or wake up can disrupt your circadian rhythm. If this is a tip you’d like to take action on, set goal times and then try making small changes toward your goals. For example, instead of switching from going to sleep between 10:00 PM and 1:00 AM each night, and your goal is to go to sleep at 11:00 PM every night, start by closing the window a little at a time. You might begin by getting to sleep between 10:00 PM and 12:00 AM, then 10:30 PM and 11:30 PM.

And yes, according to the experts, the times you decide on for your sleep schedule should ideally stay consistent every day of the week, even the weekends. Don't be afraid to give yourself some wiggle room as you get started.

2. Optimize your environment

Our next tip is to create an environment conducive to sleep. This includes the temperature, light, sound, and comfort of your bed and other items.

The ideal sleep environment is cool, quiet, dark, and comfortable. As you can imagine, things that can impede on these four things can really disrupt sleep or make it difficult to fall asleep.

Some tips for an optimal sleep environment include:

• Keeping your bedroom cool, the recommended temperature for sleep is 65 degrees Fahrenheit. To keep your bedroom cool you can also keep the sun and heat out during the daytime, use a fan or air conditioning, open the windows, and use breathable sheets, pajamas, etc. 
• Sometimes a quiet environment is simply not possible. Whether it be traffic sounds throughout the night, loud neighbors, or rowdy siblings, a little help in this department might be warranted. If you struggle to have quiet, try a white noise machine. White noise is a great way to mask noise and lull you to sleep.
• Some people need complete darkness while others benefit from a nightlight. Determine what works for you to create the lightscape conducive to sleep.
• The previous three tips lead to comfort, but comfort also comes from the mattress, sheets, sleep clothes, sleep position and other elements that affect your sleep. Experiment to find what you feel your best in.

3. Wind down

Tip number three for falling asleep is winding down before shutting your eyes. While it seems there are never enough hours in the day, dedicating time to winding down before sleep is a massive help to falling asleep and getting quality shut-eye.

Creating nighttime (or wind down) routine can change the game. Aim for a 30-45 (60 minutes is even better) window before bedtime to do things that help you relax and wind down.

Here are some things to include in your nightly routine:

1. Meditation
2. Warm shower
3. Light stretching
4. Journaling
5. Limit screen use
6. Skincare routine

Throw in some soothing sounds to promote a peaceful, calm feeling during this time. Using music or sounds has been shown to lower blood pressure and reduce stress and well, both great for sleep.

4. Let go of the day

And last but certainly not least, free your mind from the stresses of the day. Seems easier said than done, huh? If you’re someone who struggles to shut off your brain and stress about the events of the day, you might be a perfect candidate for bedtime meditation or journaling.

It’s normal to have trouble quieting thoughts before bed, but there are ways to help. A study found that journaling before bed decreases distractions, overthinking, and worry, directly correlating to falling asleep faster. Similarly, meditation is hugely beneficial for sleep, and Mindfulness meditation has been shown to fight insomnia and improve sleep.

Starting a journaling or meditation habit on your own can feel overwhelming. If you're looking to get started, but want some supportive frameworks as you dive in, Hatch Restore can help keep you on track.

What to Do If You Can’t Fall Asleep

So you’ve done it all, and still can’t fall asleep? Don’t fret – this is also totally normal. It happens to all of us from time to time.

If you’re having trouble falling asleep, get up! It might sound silly, but getting out of bed when you can’t sleep is important for a few reasons. First, it gets you out of the cycle of frustration and watching the clock. Secondly, you won’t associate your bedroom with being awake and worrying. The brain is wired to make these connections, and you can create this negative habit by accident.

Once you get up, do something boring and repetitive. Some options might be reading a book (hopefully something dull), working on a jigsaw puzzle, or doing a coloring book. These can help lull your mind into rest.

Support Yourself with Frameworks for Falling Asleep

Sleep is essential. When you struggle to fall asleep and stay asleep, you really feel it. Trying these simple habits can help you invite rest in a way that works for you.

Now you have a toolkit to lean on when you just can’t get to sleep. The next time you’re struggling, staring at the ceiling, wishing for sleep to come, try one of the tips above. If you’re looking for some support incorporating these tips into your routine, Hatch Restore provides the framework for you to build personalized sleep habits and stick to them.