Your quality of sleep affects many aspects of your everyday life. Losing sleep can reduce your ability to retain information, change your mood for the worse, and even cause you to get sick. It is essential to get a good night’s sleep in order to start the following day off right. Here at the Jacksonville Sleep Center we have gathered some of our favorite quick tips to help you fall asleep quickly.

Cool Down

As you fall asleep, your body temperature changes. Your hands and feet increase in temperature, while the core of your body cools down. Going to bed in a warm room works against your body’s natural temperature change. Lower your room’s thermostat to a cooler temperature—around 60 to 75 degrees Fahrenheit. This will allow your body to relax, and allow you to fall asleep faster.

Take a Breath

Breathing techniques are a common way to get your body ready for sleep. The “4-7-8” breathing technique is one that has been proven to help. Put the tip of your tongue behind your front teeth and exhale out of your mouth. Then close your mouth, breathe in through your nose, and count to four. Hold that breath in for a count of seven. Then open your mouth and exhale while counting to eight.

Put Away the Clock

When you are trying to fall asleep, everything can be a distraction. Avoid looking at your clock or counting the minutes. It’s hard not to, but watching the clock can cause anxiety that will make it even harder for you to fall asleep.

Turn on Tranquil Tunes

Listening to relaxing music can directly influence and improve your sleep. Make a playlist of tranquil music, or download one of the many apps designed to improve sleep. If you’re not a fan of listening to music at night, white noise can be effective in blocking out outside noises, helping you drift off to sleep.

Pick Comfortable Pajamas

The clothes you wear to bed make a difference. Depending on the fabric your pajamas are made of, they can either allow your body to breathe and maintain an even temperature, or trap in heat making it more difficult to sleep. Choose pajamas that are comfortable and breathe well in order to fall asleep more quickly.

Shut Off Your Screen Time

Your phone and television can wreak havoc on your sleep schedule. These electronic devices are not only a distraction, the light they emit can interfere with your body’s natural sleep-wake cycle. Keeping your bedroom free of these devices will make it easier for you to get to sleep and rest well.

Jot Down Your Thoughts in a Journal

Most people who have difficulty getting to sleep struggle with having the events of the day run through their mind. Taking some time and writing down the day’s events is a great way to free yourself from that anxiety.

Back, Stomach, or Side Positions

There are a few common sleep positions that make a difference in your sleep quality. Personal preference is important when it comes to choosing which position to choose, however, the side-sleeping position has been linked to better quality sleep.

Read a Book

Reading can help you fall asleep faster and sleep more deeply. Keep in mind that reading on an electronic book with a backlit screen can negatively affect your sleep just as much as looking at a phone. So, when choosing something to read for the evening, select a paper book.

Try to Stay Awake

In many studies, it has been shown that focusing on staying awake can actually have the opposite effect.  Trying to stay awake releases the stress that sometimes comes with trying so hard to fall asleep. A little reverse psychology can trick you into falling asleep more quickly.

Give Yourself Happy Thoughts

Happy thoughts before bed can help focus your mind away from any stresses of the day. Picturing something that makes you feel relaxed and safe can help you drift off to sleep more quickly.

Starting the Next Day Off Right

Going forward, there are habits you can incorporate throughout your day that will set you up for a good night’s sleep that night, such as setting and sticking to a sleep schedule, getting regular exercise, and eating healthy. Combining these ongoing habits during the day with tried-and-true methods for falling asleep at night can give you a well-rounded and effective foundation for dealing with your sleep issues.

Offering Solutions for Sleep Disorders

Insufficient sleep is the number one sleep disorder in the United States. The Jacksonville Sleep Center is here to make a difference. Contact us today to find out how we can help.