2 Steps to Fall Asleep Easily

    

Do you always find yourself having trouble falling asleep? Even if you have been in bed and closed your eyes for a long time, you still toss and turn restlessly. Have you ever wonder why you can't fall asleep easily even after an exhausting day? After reading the following 2 steps you will know why you can't fall asleep easily and how to avoid it.

 

Turn off electronics BEFORE going to bed 

Do you always fall asleep with the music or maybe you browse TikTok before going to bed? Whether you are using your phone, your computer or a TV screen, electronics might be keeping you up. Playing video games can delay sleep onset. Watching TV leads to early rising, even listening to music increases the risk of having nightmares. However, all of these have one thing in common-they all make it harder to fall asleep.

Computers, phones, and TVs emit blue lights which restricts the production of melatonin. Your bodies release melatonin into the blood to reduce alertness, which makes you tired. This process usually starts at around 9:00 o'clock at night. The start time can change depending on when you go to bed. But it will continue for about 12 hours afterward. Ideally, melatonin should enter your bloodstream a few hours before bed so that you have time to relax and gradually drift off to sleep. However, if you're using electronics, your body won't know you are going to sleep. 

Electronics also require you to be focused and be vigilant which is mentally stimulating. As a result, when you try to sleep, your brain gets confused. Because it can't jump from excitement to relaxation in a short time. Just like melatonin needs time to kick in, your brain needs time to switch.  

Remember to turn devices off at least an hour before bed so that your brain have time to relax.

 

Stay OUT of Bed

Some people often eat, watch TV or play games in bed. While staying in bed is certainly comfortable, these habits may influence your sleep.

Your brains will naturally associate behaviors and places together. For example, when you go to school, your brain recognizes where you are and what you will do. You don't want to watch a movie or kick your shoes off because that's not what you usually do in this environment. However, if you start to relax during class, your brain would start to associate the two together. The same thing applies to your bed. If you eat, wacth TV or play games in bed you're creating new associations so that your bed isn't just for sleep anymore. Moreover, your brain doesn't know how to feel -should it be focused and vigilant like you are playing games or should it be relaxed like you are at night.

You can avoid this behavioral confusion by making your bed only for sleeping. Try to keep all meals, electronics and work in another room. When you finally finish your work and climb into bed, your body will react accordingly.

 

Try to follow these two steps, and you might find falling asleep easily will no longer be a hard thing.