In this BIT: Explore our customized night routine for sleep tips on how to fall asleep quicker. Featuring sleep music, the science of sleep, and beyond.
We live in a busy world, filled with constant activity and things to do. At the end of a long day, when we go to finally rest, it can take a while for our brains to unplug, relax, and at last, rest. However, sleep is fundamental to our happiness, health, wellbeing, mood, and overall life. It is a key component to being able to function, and therefore, it is essential that we maximize our hours of rest. These hacks are simple ways that you can fall asleep quicker, maximizing your hours of rest.
Have you ever laid down and suddenly been bombarded by countless thoughts, to-dos, stressors, and random memories? Us too. When we finally take a break from the constant go-go-go of our daily life, our brain begins wandering. As a part of your night routine, write these thoughts down. Create a to-do list if you are worried about forgetting something tomorrow, or make it a nightly routine to journal your emotions from the days events. By writing your thoughts and feelings down, you release these, preventing hours of racing thoughts and allowing your mind to calm down before bed.
As you unwind and prepare for bed, while brushing your teeth, changing, and packing your bag for tomorrow, dim the lights in your bedroom. Play some calm, lo-fi music (click here for a complimentary sleep music playlist!), and turn on calm lighting, such as a bedside lamp. Aim for a warmer toned light. Dimmer lighting triggers the release of melatonin in our brains. Melatonin helps time our 24-hour clocks (circadian rhythm), and an increase in the hormone tells our brains that the time to sleep is approaching.
As you prepare for bed, and once you’ve finally cozy up in bed, play white noise. White noise includes sounds of static, running water, or a whirring fan. This noise boosts our sleepiness as it masks external noises, such as the staircase creaking, dishwasher beeping, or nearby car driving. Additionally, white noise has been shown to improve brain focus, and therefore, help us fall asleep. Search up a white noise playlist on YouTube, Spotify, or any other music platform.
We hope that these sleep tips help you fall asleep quicker, giving you a small bit of happiness.
For more happiness check out our Mood Boost page.
Featuring quick videos created for teens by teens.
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