Trying to fall asleep can be a frustrating experience, especially when you're feeling anxious or overwhelmed. But there are some tips and tricks that can help you fall asleep faster and get a better night's rest. First, it's important to keep in mind how you use screens. The blue light emitted from screens can disrupt your circadian rhythm, making it harder to fall asleep.
Try to avoid screens for at least an hour before bedtime. Next, consider the type of mattress you're sleeping on. Different people, depending on sleeping position, activity level, body mechanics, age and other factors, will sleep better at different levels of firmness or softness of a mattress. Amerisleep offers five different types of mattresses, ranging from the firmer AS1 ideal for tummy and tummy sleepers who want a firmer feel to the softer AS5 ideal for side sleepers and combination sleepers who put more pressure on their hips and shoulders.
The AS3 is the perfect balance between firmness and softness that supports your body, no matter what position you sleep in. To make sure you're getting the right mattress for you, Amerisleep offers a 100-night sleep test where you can test any of their mattresses in your own home for 100 nights. Another way to help you fall asleep faster is to practice deep breathing exercises. A common option is to breathe 4-7-8.This involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
This type of deep, rhythmic breathing is relaxing and can promote sleep. Mindfulness is another technique that can help reduce rumination and make it easier to let go of negative emotions in preparation for sleep. Try to focus on your breath or body sensations as you drift off to sleep. Finally, if your sleep problem doesn't seem to move even with these lifestyle changes, it may be time to see a specialist in behavioral sleep medicine.
Many of us have had additional worries or anxiety due to COVID-19, and these feelings can affect how easily you fall asleep and how well you sleep.