Ways to Fall Asleep Quicker and Easier

Taking a nap as a kid was probably one of your least favourite things to do. But in reality, taking that afternoon nap at that time as a kid was one of the most important things kids should do. Your parents might insist you come inside for your nap even though some of your friends got to stay out and didn’t get called in for their nap.

We go forward to today now that you are an adult and you now long for that sleep you once loathed. You want to stay in bed a little longer, even when you have hit the snooze button a few times.

The real issue isn’t getting up in the morning; it is finding ways to fall asleep without a big fuss and the ability to stay asleep for the required time once you fall asleep. There are a variety of reasons why you don’t fall asleep as easily as you did when you were younger.

Besides unfinished homework or what kinds of games you’ll play the next day, you didn’t have much to be stressed about as a kid. As a grown up, it can be impossible to fall asleep with all the thoughts and ideas you have swirling around in your head. People mention this as the major problem as to why they can’t fall asleep.

mack's face mask

How do you attempt to fall asleep when you just can’t?

What are the most effective ways to fall asleep?

  • Your bed should be as comfortable as possible. Adjust to the ideal temperature if the room is too hot or too cold. Your pyjamas or other sleep clothing should be loose and find the ideal sleeping position that works for you. You might have to adjust your pillows to maintain the perfect position. Goose down pillows are the most comfortable pillows available.
  • About half an hour before going to bed take a hot shower or bath to increase your skin temperature and you will go to sleep much quicker.
  • Dim the lights in your bedroom. Bright lights will fool that body that it isn’t bedtime yet, when it actually is time for bed. The hormones needed for sleep won’t be released by the body. Wearing a sleeping mask will help to shield your eyes from any light.
  • Reading a book before bed helps to focus the mind on just one thing. The duller and more boring the book, the faster you will fall asleep.
  • A cup of warm milk is a proven way to a quick rest.
  • Even though this isn’t the best approach, think about something boring and calming while in bed. Some people find counting lures them to sleep.
  • Digestion usually interferes with sleep, so make sure you eat any meals well before bedtime.
  • During the day, exhaustion might be unavoidable, but if you fall asleep during the day is more difficult to fall asleep at night. Your sleep cycle changes as a result. Exercising earlier in the day will exhaust the body and you will be tired at bedtime.
  • Lavender Pillow Spray can help to calm the senses and welcome sleep to your mind. Simply spray this relaxing blend on your pillows and duvet for gorgeous aromatherapy every night.
  • Taking in deep breaths, while lying in bed, helps to relax the muscles and the mind allowing you to rest much easier.

Use Earplugs for Sleeping

Eliminate night sounds by using earplugs made for sleeping. They eliminate any street or neighbourhood sounds. Soothing music will also put your mind to rest when it is playing in the background. Finding the best fitting earplugs is important and this may take a few try before you find the right ones.  Find the best earplugs for you from the wide selection in a Women’s Earplug Sample Pack or Men’s Earplug Sample pack.

Tips from Sleep Experts

Can’t seem to shut off your mind at night? Tossing and turning for hours, staring at the ceiling? You’re not alone! In our fast-paced world, countless people struggle to fall asleep easily. As an adult, you probably long for those childhood days when drifting off was as simple as closing your eyes. Well, fear not! We’ve got some tried-and-true tips to help you catch those zzz’s without hassle.

Prep Your Bedroom for Sleep Success

Think of your bedroom as a sacred sleep sanctuary. Adjust the temperature to your ideal level – not too hot, not too cold. Invest in some high-quality bedding that’ll have you feeling like royalty. Goose down pillows? Yes, please! And don’t forget to dim those lights or use an eye mask. Bright lights can trick your body into thinking it’s daytime, making it harder to fall asleep.

Relax Your Mind and Body

Now that your sleep environment is on point, it’s time to relax that beautiful mind of yours. Try some deep breathing exercises while lying in bed. Inhale slowly, hold, then exhale – feel the tension melting away. Reading a slightly boring book can also help quiet those racing thoughts. And for an extra soothing touch, spritz some lavender pillow spray on your linens for a calming aromatherapy experience.

The Military Method

This technique was literally developed for soldiers to fall asleep in just two minutes, even in less-than-ideal conditions. Here’s how it works:

  1. Get comfy and relax your face muscles.
  2. Drop your shoulders and let your arms go limp.
  3. Breathe deeply to release tension in your chest.
  4. Relax your legs, from hips to feet.
  5. Visualize a peaceful scene to clear your mind.

The Power of Progressive Muscle Relaxation

Speaking of relaxation techniques, progressive muscle relaxation is a game-changer for insomniacs everywhere. This method involves systematically tensing and releasing different muscle groups throughout your body. As you release each area of tension, you’ll be amazed at how relaxed your mind and body becomes.

Here’s how to do it:

  1. Start by taking a few deep, cleansing breaths to center yourself.
  2. Tense the muscles in your face by furrowing your brow, clenching your jaw, squeezing your eyes shut. Hold for 10 seconds.
  3. Release the tension and feel the glorious relaxation wash over your face. Aaahh.
  4. Next, tense your neck and shoulders by raising them up towards your ears.
  5. Release and feel that weighted sensation.
  6. Move down your body, tensing and releasing your arms, chest, abdomen, etc.

As you systematically work through each area, you’ll slip into a state of deep relaxation that’ll have you sawing logs before you know it.

Fall Asleep Quicker

The Benefits of Earplug Sample Packs

Let’s face it – finding the right pair of earplugs can be a challenge. With so many styles, materials, and sizes available, how do you know which ones will fit comfortably and effectively block out noise? That’s where Zoom Health’s earplug sample packs come in. These handy sample bags allow you to try out a variety of top-selling earplugs, so you can find the perfect fit for your unique ears and needs.

Try Before You Buy

One size definitely doesn’t fit all when it comes to earplugs. Your ear canals are as unique as your fingerprints, which is why it’s crucial to test out different options. With Zoom Health’s sample packs, you’ll receive an assortment of foam, silicone, and wax earplugs from trusted brands like 3M, Mack’s, and Moldex. This way, you can experience the different materials, shapes, and levels of noise reduction before committing to a full pack.

Tailored for Men and Women

Zoom Health recognizes that men and women often have different earplug needs, which is why they offer specialized sample packs for each. The Women’s Earplugs Sample Pack features smaller, more petite options like the Mack’s Dreamgirl and Moldex Contours Small, designed to comfortably fit smaller ear canals. Meanwhile, the Men’s Earplugs Sample Pack includes larger styles like the Bilsom 303L SuperSoft and MAX-1, which can better accommodate broader ear canals.

Variety for Every Situation

Whether you’re a restless sleeper, a frequent traveler, or someone who works in noisy environments, these sample packs have you covered. You’ll find earplugs tailored for sleeping, like the ultra-soft Moldex Mellows, as well as heavy-duty options like the MAX-1 Foam Earplugs, which offer an impressive 33dB noise reduction rating. There are even unique wax earplugs that mold to the shape of your ear canal for a custom, comfortable fit.

Save Time and Money

Instead of wasting money on full packs of earplugs that end up being uncomfortable or ineffective, these sample packs allow you to try out multiple options at a fraction of the cost. And once you’ve found your perfect match, you can confidently invest in a full pack, knowing it will meet your needs. No more guesswork or disappointment – just earplugs that work for you.

The Bottom Line

Zoom Health’s earplug sample packs are a smart, affordable way to find the ideal earplugs for your unique needs and preferences. With a diverse selection tailored for both men and women, you’re sure to discover earplugs that not only block out unwanted noise but also provide long-lasting comfort. Why settle for a one-size-fits-all solution when you can try before you buy and find your perfect fit?

Photo “Sleeper” by Anthony Cunningham for Zoom Health

Zoom Health is a leading UK supplier of Home Health Tests and Earplugs

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