How to Make Yourself Tired: 6 Ways to Fall Asleep

Maintaining a regular sleep routine can lead to restful, restorative sleep. Consider the following methods to make yourself tired so you can stay on schedule:

1. 1. Take a warm bath or shower. Taking a warm bath or shower before bedtime can help you fall asleep faster. When your circadian rhythm nears sleep time, the body naturally begins to cool. A warm bath or shower will actually lower your body’s core temperature temperature, which can help hasten the cooling process and signal to your body it’s time to sleep.
2. 2. Practice breathing techniques. Deep breathing exercises can help settle your mind and body, making it easier to fall asleep. Inhale deeply, hold your breath for a few seconds, then exhale slowly.
3. 3. Drink a soothing beverage. Herbal teas, also known as herbal infusions or tisanes, can promote relaxation and better sleep. Chamomile, passionflower, and magnolia bark tea contain calming antioxidants that can help you fall asleep faster.
4. 4. Practice Yoga Nidra. Yoga Nidra, also known as yogic sleep, is a deeply meditative and ancient practice consisting of lying in Savasana, or corpse pose, for thirty minutes to an hour while led by a meditation or yoga teacher in a guided meditation. (Nidra is the Sanskrit word for “sleep.”)
5. 5. Do some exercise. Physical activity can tire you out and boost your sleep drive. Exercise reduces cortisone and epinephrine levels and produces serotonin, which can help relax your body and regulate your sleep cycle. Avoid exercise within three hours of bedtime—exercise raises your body temperature and can make it harder to fall asleep.
6. 6. Try sleep supplements. There are various supplements that may help you fall asleep faster and improve your sleep quality. Supplements are most beneficial when you use them to work with your sleep schedule, rather than against it. For example, taking a low dose of melatonin around two hours before your regular bedtime can help your natural sleep-wake cycle, making it more likely you’ll feel relaxed enough to sleep well through the night. Consult your doctor before taking sleep medicine.

Consider the following ways to improve your sleep hygiene for restful sleep:

1. 1. Establish a relaxing bedtime routine. Partaking in a relaxing activity within the hour before you plan to fall asleep will ease your transition into sleep. Some examples of relaxing pre-bedtime activities include reading a book, taking a warm bath, listening to soothing music, and meditating. You can also try a self-relaxation technique, like progressive muscle relaxation.
2. 2. Make your bed a worry-free zone. One method to help you sleep better is to eliminate all activities from your bed with the exception of sleep and sex. When you're in bed, avoid catching up on work, scrolling through social media on your phone, and having conversations with your partner about major life decisions. This helps ensure that you don’t associate your bed with wakefulness, or let your mind linger on stressful thoughts that release the stress hormone cortisol.
3. 3. Turn off your cell phone, laptop, and TV. The blue light that radiates from electronic screens prevents your body from releasing the sleep hormone melatonin, which throws off the timing of your circadian rhythm and detracts from the overall quality of your sleep. In addition, electronic devices tend to keep your mind racing and make it more difficult to wind down into sleep mode.
4. 4. Create a cool, dark sleep environment. A crisp 65 degrees Fahrenheit is the ideal temperature for a good night's sleep. You also want to dim the lights in your home at least an hour before bedtime. Bright lights at night interfere with your circadian rhythm, tricking your brain into thinking it's still daytime and making it more challenging to fall asleep.
5. 5. Eliminate environmental noise. If you live in a noisy location or sleep during noisier daytime hours because you work a night shift, try sleeping with earplugs to prevent outside noise from disturbing you. White noise machines can also help drown out environmental sounds.
6. 6. Avoid alcohol and caffeine. Alcohol and caffeine can interfere with healthy sleep patterns. Caffeine takes a long time to leave the body, so even a mid-afternoon coffee can give you trouble falling asleep. Alcohol, while it may initially make you drowsy, leads to less restful sleep overall, making it more likely that you wake up in the middle of the night.

Getting enough sleep will benefit your well-being in several ways. Falling to sleep faster, and resting more deeply, can have the following benefits:

1. 1. Energy: A good night’s rest can lead to steady energy throughout the day.
2. 2. Mental clarity: Restless, intermittent sleep can lead to brain fog. A good night’s sleep will make you feel more alert and will help establish a positive habit of good sleep to increase this effect over time.
3. 3. Emotions: Sleep deprivation can affect serotonin levels and cause irritability and moodiness. Quality sleep can help to stabilize your mood.
4. 4. Physical health: The quality of your sleep directly affects your physical health. Sleep supports the functionality of many organ systems, including the nervous system, immune system, and digestive system.

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