How to Make Yourself Sleepy

by Valerie Miller
by Valerie Miller

Table of Contents

If someone tells you they can fall asleep in 30 seconds, they’re probably exaggerating. But, there are steps you can take to reduce the time it takes for you to drift away once you are down for the night.

Don’t expect miracles, because you’ll be setting yourself up for disappointment. You can make some lifestyle changes, use natural sleep aids and take action such as listening to calming sounds when you’re trying to figure out how to make yourself sleepy.

The root of the problem could be mental, emotional or physical, so you’ll need to determine the source of your sleep problem first. Keep in mind the cause could be a combination of things that you can change. Don’t get discouraged.

Start with You

When you begin to look closely at the problems you have getting to sleep, you must answer questions about yourself and your lifestyle honestly. The changes you’ll have to make may be mentally or emotionally difficult.

At times, they may even involve physical discomfort. But if quality sleep is your goal, there is no other path you can take. You’ll have to make those changes and stay with them until they are part of your regular routine.

Our Top Pick For Sleep Program

Sleep Soundly Again!

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Even if you fall asleep 15 minutes after going to bed (which is rather quick, on average) you’re using up hours of your life in an unproductive way. If it takes you an hour or more to fall asleep you are using a total of several weeks of “awake” time just lying there, frustrated, with your mind racing.

The first step you should take involves eliminating caffeine from your daily intake. You may not have to do this on a permanent basis, but you should make the change right away. This is very important, even if you drink coffee in the morning and don’t have any caffeine from the afternoon on.

If you’re truly struggling to get to sleep at night, dropping your caffeine habit can make a significant difference. Try it for two weeks and see if this makes the difference for you.

Brain Education

It’s worth repeating: If someone tells you they fall asleep in 30 seconds or less, they’re probably exaggerating. You do have to be “sleepy” when you lie down, so keep this in mind as you try some of the effective methods. You can learn more when you visit Insomnia Tracks.

If getting to sleep in a reasonable amount of time is a serious problem for you, it may be necessary to take some sleep-training steps. You’ll know if this is a real problem, because it affects your day-to-day productivity.

When you combine this with natural supplements you may find getting to sleep and staying asleep is no longer a problem. But first, you’ll have to train your mind to think about falling asleep as “no problem.”

Your brain does know how to fall asleep, especially if you’ve dozed off while reading a book or watching a movie with a slow pace. You can train your brain to do this more consistently, but you’ll have to take action to cause your brain to switch modes.

From the beginning, don’t wait for sleep to come, because you’ll continue to lie there waiting. Start with a daytime nap, when you feel drowsy.

Set a timer and allow yourself to fall asleep at this time. Yes, it’s going to be difficult to take this step but when you apply it at night you can see results.

Even if you don’t fall asleep during this short, 20-minute period, allow yourself to relax and do what you can to slow your mind down and focus on relaxation. You might want to do this training step right after you eat your evening dinner. You don’t have to do it every day, but it may help.

You’ll continue to use this training step and gradually transfer it to your regular bedtime, which you should have as a set part of this method. Don’t go to bed “whenever” and wake up when the mood strikes you. If you feel drowsy at about the same time every night, that should be your set time.

Then you can use the same steps you take with your daytime nap. It’s essential to use a timer for your practice, so your brain learns to use the 20-minute period for sleep, not waiting to sleep.

Take these two simple steps to get results. Learn more about natural sleep aids and other methods at Insomnia Tracks.

Our Top Pick For Sleep Program

Sleep Soundly Again!

Learn More

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