3 Simple Tips to Fall Asleep in Under 30 Minutes (WITHOUT TAKING SLEEPING PILLS) | #RTYB Episode 6
Aloha and welcome back to the Retrain Your Brain blog series! Today I am going to teach you 3 (and possibly more) ways to fall asleep within 30 minutes (without taking sleeping pills). These are things I’ve been doing for the past few years and they’ve changed the game for me. I actually used to hate sleeping. I used to be scared to fall asleep it meant I wasn’t getting work done and I felt like I was wasting time. I quickly came to realize that working on little-to-no sleep meant I was not being as productive and effective as I possibly could. I also used be a very bad sleeper (i.e. it would take forever for me to fall asleep and it often wouldn’t be a deep restful sleep).
But now that I’ve implemented these 3 (… maybe 4) things, I can honestly say I love sleeping and I very rarely have trouble falling asleep.
1) Use Your Bed for Sleeping, not Working
The goal here is to create and then foster a habitual association between sleeping and your bed. If you often work, read, or study in bed, and you have trouble falling asleep, I encourage you to do those activities in a separate room or space in your home.
If you want to listen to music before bed, keep it to pre-sleep music. I like to listen to Beethoven moonlight sonata (1st pass). Keep your workout music to workout time, and keep your podcasts to times when you are cognitively awake and ready to learn.
Remember that habits occur within the same context, so if you create a particular ritual that you only do before sleeping, you will have an easier time create a context-specific habit.
I personally like to drink certain “bedtime” teas to put me in the mood to sleep. One that always seems to do the trick is called Nighty Night by Traditional Medicinals.
2) Designate Day-time Thinking
Do you ever find you have trouble sleeping because you’re up all night thinking? Thinking about random things, ideas, arguments, etc. I used to do that all the time to the point where I wasn’t getting enough sleep to recharge my body. But now I’ve implemented more “day-time thinking time”, and I no longer have that problem.
Now-a-days, particularly with technology, you are constantly being stimulated throughout the day. When the time comes to go to sleep, you finally have no stimulus and your minds think “Finally I have time to think all the thoughts I ignored during the day!”
That said, if you designate more time during the day to think, you won’t need to stay up all night thinking.
I personally do this in a few ways:
- Schedule more buffer time in my calendar between events.
- Under schedule yourself so that when you have free time, you can use it to think creatively.
- Schedule-in calendar just to think.
Try it out and let me know if it works for me! By the way, if you guys are finding this post helpful so far, don’t forget to share it with at least one friend.
3) Diaphragmatic Breathing
… particularly, diaphragmatic breathing where you breathe in for 3 – 4 seconds, then breathe out for twice as long (i.e. 6 – 8 seconds). And to be clear, diaphragmatic breathing is when you breathe deeply using your diaphragm (it also commonly known as belly breathing). I first heard this method discussed by Dr. Daniel Amen in an interview with Tom Bilyeu. I highly recommend listening to those interviews when you have time. The first is linked here, and the second is linked here.
I am certainly not an expert on diaphragmatic breathing, but I can tell you it works. The goal is to use your breathing to slow-down your heartrate and enter more of a sleep-ready state.
Bonus Tip: Do something that signifies an end to your day
Think of your “close of day” ritual like a “close of business” ritual. For the most part, work places have certain things that need to get done before the employees go home for the night (e.g. dust, stock items, turn off lights, etc). I want you to create a “close of day” ritual to help you transition from “awake and ready to work” to “I have nothing left to do but sleep.”
My close of day ritual looks like this:
- Check the weather for the next day
- Lay out my clothes
- Respond to businesses-related messages on Instagram
- Make a list of to-do items for the next day / take a look at the list I’ve already created
Do you have any other methods to falling asleep? If so, leave them in the comment box below so I can try them out.
If you found this post helpful, don’t forget to share it with at least 1 friend. As always, I hope you have a great day and don’t forget to make this the #YearofYou!
*Disclaimer: I am not a medical or mental health professional. Any information and content on my website is not a substitute for professional health advice.