Falling asleep instantly can be challenging. This can be done, however, by doing activities that will calm the mind, such as taking a hot shower, reading a book, listening to relaxing music or meditating in bed. Eating a light, high-carb meal two to three hours before bedtime can also trigger the release of the sleep-inducing biochemicals tryptophan and serotonin.
- Eat a light, high-carb snack
Eating cereals, bread or other high-carb snacks two to three hours before bedtime promotes the release of tryptophan and serotonin, which are the brain chemicals responsible for inducing sleep.
- Take a hot shower before going to bed
Whether it's after a long day at work or school, a short, hot bath before going to bed can be both refreshing and relaxing. While you're at it, apply some body wash or lotion with soothing essential oils.
- Relax the mind by reading a book, listening to mellow music or both
Try reading a few pages of your favorite novel, or play a relaxing song, such as classical, instrumental or pop. You can do both if you like. Lie down on your bed, and relax to the tune of the music. Free yourself from all the stress you had at work or school. Don’t think too much, and loosen up.
- Meditate while lying down
Close your eyes, and start breathing naturally. Breathe in through the nose and out through the mouth. Relax your mind, and allow random thoughts to come and go. Don't try to focus on any of it or grasp the thoughts with your mind. Sleep should come eventually.