How to fall asleep faster/get better sleep?

Question

So lately I’ve been getting like NO sleep. It’s so hard for me to fall asleep right away and it could take hours and once I finally start to fall asleep, I would wake up 10 minutes after. I have bad insomnia and I’m a huge over thinker so it keeps me up at night. Does anyone have any tips that could help me fall into a deep sleep faster? Like besides the standard breathing techniques those don’t really work for me. Any ideas ?? All are appreciated 💞

Answer

Weeellllll I’m a major insomniac and often get by on less than 5 hours of sleep a night. I’ve found there’s lots of little changes you can do to help, but you really REALLY have to stick with them consistently or else it doesn’t do anything. 
1. I set all my electronics to turn on the night screen mode at 6pm every day, and back to normal in the morning. The regular light from electronics keeps your brain too busy to settle down. 
1.5. Ideally you shouldn’t use electronics at all for two hours before you go to bed 🤷🏻‍♀️ I try this, but definitely am not consistent enough with it. 
2. I like to journal my lists of worries before bed. Every thought I just word vomit onto paper or a note on my phone. I tell myself I can worry about it in the morning, plus then I can see which worries are silly and I can’t actually do anything about (like my brother needs a job. Nothing I can do about that, plus it truly doesn’t affect me, so why should I continue worrying about it?)
3. I also found that doing a yoga routine right before bed (specifically a Yoga With Adrienne 30 minute bedtime yoga set) helps me to calm down and by the end of it I’m feeling really sleepy. 
4. This last one is kinda general, but you need to set a specific bedtime routine with a very specific bedtime that you don’t deviate from. Your body learns when you start doing these activities that it needs to get ready to sleep and it’ll get easier with time. If you say 11pm is your bedtime, you HAVE to do it every night without changing. And you need to set a wake up time. Even on nights when you don’t sleep, if you say 8am is your wake up, then you have to get up. Which sucks. I hate it, but I do it haha
A last resort is a sleep restriction plan, which I’ve just gone through and it’s NOT fun hahaha but as annoying as all of these things are to do, and I often feel lame being that friend who says no cuz I have to go to bed, if you really care about kicking the insomnia, you stick with it. And it gets better. A lot better. =)

Answer

I am just like you. I am an extreme over thinker and I have mild insomnia. Lately, however I have gotten a Himalayan salt lamp and that thing works like a charm!! I have been falling asleep within 10 minutes after I turn off my notifications. I have no idea what it is, but that lamp works wonders. Without it I would lay in my bed for hours tossing and turning, but now. I turn it on whenever I can and it helps me so much!! I hope this has been helpful to you!

How to fall asleep faster/get better sleep?

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