Sleep helps you remain physically fit and mentally alert, according to the U.S. Department of Health and Human Services. Sleep may elude you if you're agitated, stressed or mentally engaged, but several tips can help you quickly fall asleep.
Avoid Exercising Near Bedtime
Regular exercise will exhaust your energy supplies and make it easier for you to relax and fall asleep, according to the Scripps Research Institute. Exercise also contributes to overall well-being. The institute recommends completing your exercise several hours before you go to bed because exercise has a short-term invigorating effect that could make it difficult for you to fall asleep.
Avoid Caffeine Near Bedtime
The University of Maryland Medical Center advises against consuming caffeinated drinks within six hours of bedtime. Caffeine will energize you and make it all but impossible to relax and sleep.
Sniff Aromatherapy
Aromatherapy using the essential oils of chamomile and lavender can help soothe the mind and relax you, according to the National Center for Complementary and Alternative Medicine. Distillers or vaporizers can fill your room with the relaxing herbal smells, or you can spritz essential oils on your pillow case and sheets.
Block Out Distractions
Turn off the computer or TV and keep distracting media and noise out of your bedroom. The University of Maryland Medical Center recommends that you eliminate light by using heavy curtains or blinds on your windows and by turning any illuminated clocks away from your bed. Also, you can block out noise with earplugs, if necessary.
Set Bedtime Rituals
Set up a ritual for yourself right before bed that helps trigger the body's natural relaxation and prepares your mind for sleep. The Scripps Research Institute suggests reading a calming book, sipping warm milk or listening to soft music.
Chronicle Your Thoughts
Stress and concerns about work, life or relationships can keep you awake. Before going to bed, write down all of your concerns and worries on a sheet of paper and tell yourself you'll think about them in the morning. That will help relieve you of stress.
