3 steps to fall asleep quickly

60-Second Self-Care

Simple, everyday tips and tricks to keep your body, mind, and soul happy, healthy, and strong.

There is nothing worse than tossing and turning in bed trying to sleep, am I right?

Though it’s actually quite natural for your brain to take about 30 minutes to fall asleep, there are things you can do to properly set the stage so that you are ready to gently and smoothly transition into sleep soon after your head hits the pillow (and consequently, get a better night’s sleep).


3 Keys to Falling Asleep Quickly and Easily

Cool: If you’ve ever lain awake through a hot summer night or awoken with hot flashes, you know that being too warm can interrupt your sleep. Your body needs to cool down a certain amount for its normal sleep processes to occur. Ideally, you want the temperature of your sleeping space to be between 65° – 68°F, and don’t bury yourself in too many covers.

Quiet: Help signal to your brain that it’s time to slow down and turn inward by reducing the stimulation in your environment. Turn off the TV and put away your phone. Sit quietly with a book, meditate, journal, or do some stretching and gentle movement in the hour before bed to help slow down your thoughts in preparation to go to sleep. Taking the time to review the events of the day and set them aside before you go to bed will make it less likely that they will disrupt your sleep.

Dim: Bright light at night interrupts your body’s production of melatonin, which signals your body to prepare for sleep. Even if you don’t go to sleep when the sun sets, you can simulate dusk by turning down the lights in your house in the evening, especially for the last hour before bedtime. This way, by the time you are ready to lie down, your body already knows that it’s time to sleep.

Nothing makes it harder to fall asleep than lying in bed waiting and wishing for sleep to come! Make your transition to sleep smoother and easier by properly preparing for bed in ways that support your body’s natural sleep process.


And if you regularly struggle to get good sleep, let’s talkLife is too short, and too good, to go through it tired.

Rachel Hartenstein is a coach and healer who helps her clients break free of pain, frustration, and struggle. She supports them in releasing what is holding them back so that they can finally tap into the life they are meant to have — full of joy, purpose, and ease.

It’s time to start living the life you’ve been waiting for. You deserve nothing less.
Schedule your free discovery call today.


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