|  | Conditions Treatments | Sleep Disorders

Ways to Get Sleepy Fast

Some find lulling off to sleep at night a particularly challenging endeavor. If you find that your head is too filled with thoughts and concerns to allow you to sleep when it hits the pillow, you may need to take some steps to increase your sleepiness prior to lying down. There are a number of sleep-inducing behaviors that take little time but produce the desired result, leaving you better able to slip into slumber rapidly.

  1. Have a Carb-Rich Snack

    • Late-night snacking is popular with many people and can lead to a better night's sleep; however, it is vital that you select the right kinds of foods for your evening munch-fest. As The Serene Center reports, those who struggle to get to sleep should consider snacking on a high-carb option, as the digestion of this complex carbohydrate-laden food will likely increase your readiness to hit the sack. For example, a plain or buttered English muffin or a few graham cracker squares would provide this carb boost. Conversely, snackers should specifically avoid anything high in sugar, as this substance will have the opposite effect.

    Dim the Lights

    • Turning off the lights is a common nighttime practice that is more than just habit -- it's actually a signal to your body that it's time for rest. As WebMD reports, dim lighting leads your brain to produce melatonin, a hormone that is tied to sleep. To get yourself sleepy fast, dim the lights and turn off the television as you get ready for bed, using the time it takes to slip into your pajamas as a cool-down time.

    Wind Down

    • Trying to move immediately from the hustle and bustle of an activity-filled day to sleep will likely leave you struggling to lull off. Instead, add some wind-down time to your routine. Take a warm bath or shower, spend some time listening to soft music and sit in a cozy chair, closing your eyes, to help your body relax and make yourself more ready to sleep.

    List Your Problems

    • Many people find sleep hard to come by because they simply can't stop pondering the problems of the day. If your mind is too busy trying to tend to the challenges you face to allow you to sleep, get these problems out of your mind before settling down to sleep. On a notepad, jot down the problems that are filling your head, allowing you to let them go. By writing them down, you may be able to get them off your mind, shelving them for another day.

Sleep Disorders - Related Articles