Is it seriously August already? I'm a huge fan of Fall time, but seriously, this summer has gone by way too fast. I haven't even had a bonfire yet! Time needs to slow down.

Even though time has been moving too fast, my nights have been moving way too slowly.

For awhile it was the heat keeping me up (I don't have a/c) and then it was a whole bunch of things rolled into one. Usually, I'm the type of person that falls asleep 3 minutes after her head hits the pillow, but these past few weeks have been a different story.

It's the worst feeling - lying there in bed, not being able to sleep, counting down the hours until you have to get up in the morning.

Luckily, there's a number of things you can do to help yourself fall asleep faster and have a better quality of sleep as well.


Do a Braindump //

I recently started doing this and it’s made such a huge difference. Some of my days consist of, working 8-4:30 at my desk job, staring at my computer for 8 hours, playing with the animals when I get home, make dinner for myself, relax for a few minutes (or hours …), catch up on blog posts, edit a blog post, go to bed.

These days don’t really consist of much socialization, so I’m left with a million thoughts running through my head that hasn't gotten a chance to escape. Of course, all these thoughts want to come out at once as soon as I lay down to go to sleep.

Keeping a notebook beside your bed and writing everything down that’s running through your mind will help rid those thoughts from keeping you up all night. I literally write down every little thought that is going through my head - it doesn’t even have to make sense. Sometimes I write whole paragraphs and other times I’ll write single sentences. There's no right or wrong way to do a braindump.



Get out of bed //

Your bed should be used for two things: sleep and sex. If you’re not doing any of those things, get out of bed.

If you’ve been having difficulty falling asleep for more than 15 minutes, then go sit on the couch in your living room or go clean the dishes you forgot about in the sink.

I highly recommend you DO NOT watch TV in bed if you’re having trouble sleeping. This could end up keeping you awake longer - which isn’t what you want.

I will only watch TV in bed if I’m still waking up in the morning or if I’m tired enough that I’ll fall asleep while watching. I’m one of those weird people that find comfort in noises like the TV (not everyone is like this), so it usually helps lull me to sleep. When I lived in my dorm room I would routinely put a movie on as I got into bed.

Read //

Dive into the pages of a good book or magazine.

Reading reduces stress levels quickly and effectively. The faster you de-stress the faster you can fall asleep!

Reading through your social media feeds is not the same thing as reading. I don’t recommend reading on your tablet or smartphone at all when trying to fall asleep. These electronics emit a blue light that has been proven to reduce melatonin, a sleep induced hormone.

Listen to soothing sounds //

I’ve mentioned my love for the app Relax Melodies before and it’s still my go-to. The collection of sounds has everything you’d need, from the sound of raindrops to a distant train.

I just discovered some Podcasts to aid sleep as well. There is a Sleep Whispers podcast (yes, a podcast of someone whispering) that I tried out a few times and I fell asleep almost instantly. There’s just something about hearing someone whisper that just makes me feel like it’s time to close my eyes and fall asleep.

Smell some lavender //

Not only does lavender smell really good but it also helps to relax your nerves, lower your blood pressure, and help you doze off.

I’m a big advocate of candles, but I wouldn’t recommend lighting one while you’re laying in bed trying to get some shut eye. Essential Oils are a good alternative to use in the bedroom. You can diffuse some lavender oils, or you can make yourself your own pillow spray to help calm your mind and drift off into sleep.

What you'll need for the DIY pillow spray:
2 cup distilled water
2 tablespoons vodka or rubbing alcohol
15-20 drops lavender essential oil
A spray bottle

Instructions:
Combine all ingredients into the spray bottle, shake well, and spray. That's it!

Spray this on your pillow before going to bed and the fragrance will help relax you into a deep slumber.



Make a night-time routine //

Although this isn’t something you can do while you’re lying awake hoping for sleep, it is something you can do on a regular basis before going to bed. Creating a night-time or wind-down routine is your way of telling your body it’s time to relax now and prepare for sleep.

This is when you would do things like tidy up the living room/kitchen, make yourself a cup of tea, turn off your electronics, wash your face/shower, etc.

Have a warm drink //

Make yourself a cup of chamomile tea (which is herbal and non-caffeinated). Some studies show that chamomile can help induce that sleepy feeling, calm your mind from anxiety, and even ease any night time indigestion that could be keeping you awake.

Another warm bevvy that I like to drink when I’m having trouble sleeping is milk and honey. When I was little, my Nonna would make me a cup of warm milk and honey to sooth a sore tummy or to help me fall asleep. This drink isn’t as scientifically proven to help someone fall asleep as it is physiological. Warm milk often reminds people of when they were young (if their parents or grandparents gave it to them like mine did) and that relaxes us enough that we are ready to fall asleep.




See your doctor //

If you continue to have trouble sleeping, or staying asleep throughout the night, be sure to make a visit to your doctor's office so you can rule any medical reasons for your difficulty sleeping.