9 Simple Ways To Fall Asleep Without Counting Sheep

1 in 3 people have at least mild insomnia, according to the Sleep Health Foundation. Here's how to help yourself fall asleep faster every night.

Sleeping pills can help some, but they also cause drowsiness, dizziness, diarrhea, dry mouth, gas, heartburn, headache, impairment the next day, stomach pain, unusual dreams and weakness—and that’s not even the complete list of side effects! Yuck, who wants to deal with all of that?

If you are taking sleeping pills to get to sleep faster and to sleep better, but are left feeling groggy throughout the day because of them, is anything really being solved here? We shouldn’t have to sacrifice our days to sleep at night or vice versa.

Getting to sleep

woman in bed having sleeping problems

Do you have trouble sleeping at night? Do you feel like you have tried everything, and you still don’t feel like you are getting a good night’s sleep?

Honestly, the answer might be easier than you think. Instead of trying sleeping pills, which only mask the problem, or a holistic sleep method, try this sleep routine, which combines multiple methods for falling asleep faster and staying asleep longer. No, counting sheep is not included. Really, who came up with that? Has that ever worked for anyone?

It is the combination of all of these things and their effect as a whole, plus the repetitiveness of forming a bedtime routine, that will work to support and change your sleeping habits.

1. To do lists

Many people have difficulty falling asleep at night due to a racing mind and the inability to calm their bodies and thoughts. It is hard to let go of the events of the day, work stresses, plans, things you need to get done, etc. If you do not allow yourself to ‘turn off,’ you will drive yourself crazy overthinking these things at night.

I have never been one to make lists or write things down, but someone suggested this when I was trying to find ways to get to sleep more easily. Let me tell you, it actually really helps! Once you have something written down, it is easier for your mind to let go and relax because you are not worried that you will forget as it is right there on paper.

I don’t know what it is about putting pen to paper, but it does not work the same for me if I put my list into my cell phone. I think that it is also a way to decompress and reflect on your day and your week ahead. Your body can be tired, but your mind may be racing with stressful thoughts, so making a list for yourself is a great way to let go of some of that stress for the night.

2. Melatonin, L-Theanine and Botanicals

This is a magical gummy vitamin supplement that I recently discovered at Target. I tried taking Melatonin before, and it really wasn’t yielding the results I had hoped for. Then, I saw this combination of Melatonin, L-Theanine and Botanicals made by Olly.

The product is advertised as promoting a healthy sleep cycle. The L-Theanine and Botanicals work with the Melatonin to calm the mind and the body as well as induce a natural sleepiness. Take two of these babies about 30 minutes before bedtime (usually at the start of this whole routine) and you will be feeling ready to climb into bed before you know it.

3. Hot showers before bed

Woman in the shower

This whole routine is intended to get your body and mind in a relaxed state of mind. Routines are helpful because you can sort of start to shut off your brain because you aren’t thinking about what you need to do next.

A lot of people like to wake up in the morning and shower, but I have been finding that a nice, unrushed, hot shower is a peaceful few minutes to myself at night. You feel clean from your day’s activities, and heat is sleep inducing to the body. Cuddle up in a robe, blow dry your hair and climb into bed.

4. Cool and dry room

Before climbing into bed, be sure to check that your room is dry and cool. I know I said that heat was sleep inducing, but it is not great for staying asleep. The best environment for sleep is at a comfortable, room temperature with little to no humidity. No one likes to wake up sweating in their sheets. So, make sure your room is getting plenty of air circulation.

5. Read a book

Now, don’t go taking out your phone to check your Instagram. I know that this is tempting, and I will admit, I boycotted this tip for a while because I am just so addicted to my phone. However, once I started picking up a book at night and reading for even just ten or fifteen minutes before bed, it made a big difference as to how fast I fell asleep. We are on our electronics all day long; give your eyes and your mind a little break before you go to sleep!

6. Cup of tea

Woman resting with cup of hot drink and book near fireplace

While you’re reading, make yourself a cup of tea. Make sure it is decaffeinated. Drinking tea is another warming, sleep inducing method. This ritual of taking a shower, getting ready for bed, reading, having tea is important because you are taking the proper time to get your body and your mind ready for bed. Sleep doesn’t come as easily for some people, and that is okay, but, you have to figure out what works for you because you can’t just keep being tired all day.

7. White noise

The next thing that made a major impact on my sleeping abilities was the introduction of white noise into my bedroom. White noise has been proven to help people fall and stay asleep. If you are a light sleeper, you are more affected by sounds throughout the night. Your brain continues to register and process sounds, and noises can wake you or cause you to rustle in your sleep, which can sometimes make your blood pressure or heart rate rise. The more you move during your sleep cycles, the less quality sleep you are getting.

There is a free iOS app called Sleep Pillow that provides a variety of different nature sounds and other white noises to play throughout the night or on a timer that will shut off. I listen to the steady rain; it has really made an improvement to my sleep!

8. Sleep mask

Another thing that can really improve your sleep quality is a sleep mask. You do not need to invest a lot of money or thought in a sleep mask. Heck, at one point I couldn’t find mine and I just wrapped a t-shirt around my head. There are many different kinds and styles of sleep masks out there; you just need to pick what you like.

The actual sleep mask helps force your eyes to stay closed throughout the night. This helps because your eyes pick up light movements throughout the night that can cause them to open, waking you up. The eye mask helps the eye muscles to relax a bit more than usual because you are subconsciously not as worried about opening your eyes.

The sleep mask that I use has little beads inside, which help with headaches and sinus issues because it puts some pressure on the area and cushions it while sleeping. It’s the best! Also, it’s super cheap on Amazon.

9. Sleep well app

Lastly, if you are really, really having trouble sleeping—I mean, counting how many hours until you have to wake up—this free iOS app called Sleep Well is for you. It is an audio app that works to cure insomnia through hypnosis. Sounds a bit kooky, huh? Well, I am here to tell you firsthand that it works!

You need to wear headphones for it to work properly. There is a woman’s voice on the recording that soothingly talks you into eventually drifting off to sleep. I was very skeptical, but I have never even heard the end of the recording (because I have fallen asleep)—that is how good it is! The app also claims that the more you listen, the more your sleep habits and patterns will improve over time.

So there you have it, insomniacs. Tonight, try out this routine, or at least the areas that look appealing to you. Try to get into a calm mental state, and take that half an hour before bedtime to have some you-time.

Your sleep is one of the most important things to your health. Don’t mask the problem by popping some pills; figure out how to transform the way you sleep. Everyone deserves a good night sleep and to wake up on the right side of the bed each morning!

Have any of you had success with these tips? What has worked in the past to help you get to sleep and stay asleep? Does anyone have a story of how they transformed their sleeping patterns?

About the author

Amanda R.

Amanda is the content creator for Dope&Broke, which specializes in discovering affordable alternatives to designer runway fashions, street style, etc. It also features snippets of celeb gossip, pop-culture & industry news. She is an espresso addict, puppy lover, avid music listener & style guru. Contact: dopebrokegirl@gmail.com

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