This article will describe techniques that have helped me fall asleep faster and stay asleep longer. I will also review some proven tactics to help others sleep better.
After a stressful summer in 2019, I had more and more trouble falling asleep and staying asleep. Through my Fitbit pedometer, I could keep track of my sleep. My sleep scores were not something to be proud of.
I know I’m not the only one who sometimes has trouble falling asleep. Approximately 25% of the population suffers from sleep problems. Insomnia is the most common. Half of the population occasionally suffers from temporary insomnia. About 8% of the population has chronic trouble falling asleep or sleeping through the night.
What was Keeping me Awake?
Stress played the most prominent role in not being able to fall asleep quickly and stay asleep. Most people have trouble falling asleep because they go to bed too stressed. At that time, I could also not relax my body and mind to fall asleep quickly.
I used to spend a lot of time worrying in bed before I could get a good night’s sleep.
Also, I must confess that my sleeping habits/sleep hygiene left something to be desired as well. I didn’t have set times to go to bed and get up. I drank caffeine-containing coffee all day and evening. And too often, I drank more than a glass of alcohol to help me fall asleep.
I also spent far too much time looking at my iPad and computer before going to bed. As a result, the bright blue light from the screens stimulated my brain and reduced the production of substances that should make me sleepy.
And last but not least, watching all kinds of news programs and items didn’t contribute to any peace of mind either. And I noticed having peace of mind is essential for me to fall asleep.
Things Had To Change
Because my lack of a good night’s sleep was wearing me out, I finally realized that I had to take a critical look at my behavior and habits to tackle my insomnia.
And where necessary, I had to adjust my behavior and unhealthy habits.
In the next paragraphs, I will show you the things I tried that worked for me.
For the record. I mention them in random order.
Mindfulness For Falling Asleep Quickly
In searching for remedies to sleep better, I frequently encountered mindfulness and meditation.
So I downloaded two apps to help me get into the habit of mindfulness. These apps are Headspace and Calm. After trying them both, I decided to go for Calm (but for the record, I loved using Headspace too).
As a result of practicing mindfulness, I am less bothered by agitation before bedtime. If you have insomnia, you might recognize that before going to sleep, you develop a kind of anxiety that makes you active when you need to go to sleep. I noticed that this was reduced by mindfulness. I suffered less from negative thoughts about going to sleep. Thoughts like “I won’t fall asleep anyway” had less effect and occurred less often by adding mindfulness to my bedtime ritual.
There also appeared to be a positive correlation between how often I practiced mindfulness exercises and how well I slept. This correlation means that the more I practice meditation/mindfulness, the better I sleep.
The effectiveness of mindfulness can be found in its relaxing effect. For example, mindfulness also works well against stress and psychological anxieties. Additionally, mindfulness helps to reduce muscle tension and stimulate physical relaxation.
[Mindfulness is the awareness of “some-thing,” while meditation is the awareness of “no-thing.” ]
Breathing Techniques
If you have sleeping problems like me, you know how frustrating and terrible it is to lie in bed, staring at the ceiling and not fall asleep. Luckily there are things you can do, no matter whether it’s fear, stress, or a full head that keeps you awake. I’ve tried two specific breathing techniques that might also help you get a good night’s sleep. The first technique I use is:
4/7/8 Breathing
Dr. Andrew Weil came up with a straightforward routine that might help.
According to Andrew Weil, if you breathe properly, you can fall asleep in less than a minute. The Harvard scientist explains: “Deep breathing affects physiology and thought processes, including your mood. By simply concentrating on your breathing, you can slowly relax”. He calls the breathing technique ‘4–7–8’.
It comes down to breathing in for four counts, holding your breath for seven and breathing out in eight.
Here you will learn how it works in 6 steps.
- Place the tip of your tongue against your palate, just behind your front teeth. Hold your tongue there throughout the exercise.
- Breathe out all the air in your lungs through your mouth. Make a “woosh” sound.
- Close your mouth and inhale slowly through your nose while counting to four.
- Hold your breath until you count to seven.
- Exhale again through your mouth while counting to eight. Make the “woosh” sound of step 2 again.
- Repeat this three more times so that you have done the cycle four times.
In the video below, Dr. Andrew Weil demonstrates this exercise himself.
The other breathing technique I use is:
Box breathing
The ‘box breathing’ exercise is an exercise that has been copied from a Navy Seals practice. The Navy Seals do this exercise to stay calm when they prepare for stressful situations. It is a simple exercise that can calm your mind and relax your body.
This is how you practice box breathing:
- Breathe 4 seconds in
- Hold your breath for 4 seconds
- Exhale 4 seconds
- Leave your lungs empty for 4 seconds
Repeat this sequence for a few minutes.
You can practice this breathing in any posture. If you succeed, you can also try it with a cycle of 5, 6, or more seconds.
Stop Drinking Caffeinated Coffee And Alcohol
As I indicated earlier in my introduction, I drank too much coffee during the day and in the evening. And to be honest, I poured myself a glass of liquor once too many to help me fall asleep.
Yet I’ve read so many times now that caffeine and alcohol can disturb your sleep. So, for the time being, I’m going through life without either.
So far, this has been the least of my worries. I usually drink decaf coffee now. And I’ve banned alcohol from my life lost completely. I can’t say that I feel very different from when I used to drink regular coffee and liked to drink alcoholic beverages.
Caffeine remains active in our body for up to six hours. Because it is customary in my country (the Netherlands) to drink coffee around 20:00, many people can’t catch sleep. Moreover, the amount of coffee you drink affects how long it takes for the caffeine to break down again. Therefore, people who drink several cups of coffee have more trouble getting to sleep.
Drinking alcohol before going to sleep has adverse effects on sleep, although it makes you fall asleep more quickly. Still, drinking alcohol before going to bed is disadvantageous. You do fall asleep faster, but the quality of sleep decreases considerably. In the first half of the night, you sleep better, while in the second half of the night, sleep quality is inferior.
Often, people who consume alcohol before going to bed disrupt the second half of sleep. I’ve been there, done that.
Use A Guling To Get Better Sleep
After careful consideration, I decided to treat myself to a guling.
[Malays call it bantal peluk, and Indonesians call it bantal guling.]
Growing up in Malaysia, I remember that my mother had one.
A guling is a cylindrical cushion (A long body-length bolster (pillow)) that can be held or wrapped around one’s body while sleeping.
It is approximately 90 cm long with a 20 cm diameter that you press against your body while sleeping. This hug pillow prevents you from twisting yourself on your belly or your back. It ensures a relaxed sleeping position and helps you wake up more rested.
A guling also prevents skin-to-skin contact, making it less sticky on warm nights. In short, it is a simple solution that can considerably improve your sleeping comfort.
The British, who liked to mock (and perhaps still mock*) us Dutch in their language, called the guling or roll pillow a “Dutch wife.”
I don’t know if the expression originated from disappointing experiences with the Dutch woman or with the guling.
You can add this expression to the ones you already know, like “going Dutch,” “Dutch courage,” and “Dutch comfort.”
Fixed Times To Go To Bed And Get Up
Why go to bed early every night when there are so many other things to do? With the rise of smartphones and tablets, it has become increasingly common to be online all the time. But did you know that this doesn’t benefit your sleep? You can get to sleep on time by turning off your screens on time and stop feeding your brain with new input all the time. It is only then that you can relax, and only after that you go to bed!
By keeping a fixed “sleep ritual” every night, you give your mind a signal that it’s time for bed. What does your sleep routine look like? If it is good, it contains at least the following elements:
- You go to bed at about the same time.
- You make sure that at least one hour before you need to sleep, you are no longer looking at a screen.
- Don’t pick up your phone or fire up your computer if you can’t sleep. The blue light will keep you awake! Even better, ensure there is no phone, computer, or tablet in your bedroom.
I try to go to bed at night at about the same time. I usually succeed in doing this. I find waking up at the same time much more comfortable as I set the alarm to warn me it’s time to get out of bed.
Keep A Steady Temperature In Your Bedroom
The room where you feel uncomfortable temperatures the most is the bedroom. A room with a comfortable temperature is essential if you want to fall asleep quickly and rest well.
Ideal bedroom temperature
The higher the ambient temperature, the more difficult it is for our bodies to sleep. The best ambient temperature for bedrooms is between 16° — 18° Celsius. An air conditioner in the bedroom can certainly help during hot summer days.
I never thought I’d consider installing air conditioning in our house. But the last few summers in the Netherlands have been quite warm. So now seems to be the right time.
More Tips To Fall Asleep
Many people suffer from insomnia. Almost half of adults go through a period of insomnia in their lives.
Unless certain medical conditions or medications cause your insomnia, the most common culprit is stress and anxiety. If you are anxious and worried, and therefore restless or worried, it is very difficult to relax and fall asleep.
And if you don’t sleep well, you’ll be more nervous and have a harder time regulating your emotions. A self-reinforcing pattern.
The tips I discussed above have helped me improve the quality of my sleep.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.