5 Rules To Fall Asleep Effortlessy

A good nights sleep is one of the most under rated, yet hugely effective ways to increase your chances of reaching any weight loss or health related goal. 


More energy. 


Reduced stress. 


Increased mood.


Better decision making capabilities. 


Just to name a few of the benefits that come along with a proper nights kip! 


Despite it being so valuable, the non stop environment we live in can make it difficult to achieve. 


I recently read online that 1/3 of adults, don’t get the recommended amount of sleep. 


That is a lot. Probably 1/3 to many.. 


What causes us to struggle so badly with sleep? Well, for myself in the past, it’s been put down to simply overthinking.


An over active brain at a time when it should be slowing down. 


Worrying, stressing, planning, predicting. All things I’d lie at night trying to process in my mind while at the same time, getting frustrated that I couldn’t just switch off.


Now, there of course is exceptions here. There are sometimes genuine reasons for us not being able to get the good nights sleep that we need to fully function to the levels which we’re capable of. 


However more often than not, we may be making it more difficult for ourselves through the actions we’re taking and the routines we’ve fallen into. 


I wanted to share with you, 5 of my favourite “rules” for a good nights sleep that I’ve implemented for years now, and recommend to anyone wishing to nod off that little bit more effortlessly, and get the rest you really need, and certainly deserve!


  1. The Social Media Curfew


The word curfew really makes this sound so formal.. 


In reality though, I like to simply limit, if not completely remove, my time spent on social media when knowing I’m about to go and try to sleep. 


It’s hard to predict what you’ll see on platforms like Facebook & Instagram, so it’s hard to predict how they’ll leave you feeling afterwards.


(On a side note, check out my post on How To Enhance Your Social Media Experience if this isn’t something you’re quite willing to do yet).


When we really think about it, there’s more than likely not going to be anything on these platforms that requires our attention and energy that can’t wait until tomorrow, so sometimes it’s best not to risk any unnecessary and unwanted stimulation at this time of night.


 2. Our Beds Are For Sleeping

And possibly one or two other things, obviously… but let’s keep this PG. 


On the whole though, ensuring that anything you like to do at night (eating, watching tv, scrolling your phone etc) is kept away from the place you try to sleep, can really help out when it comes to hitting the hay. 


Snacking while watching TV in bed can sometimes make it more difficult for our bodies to realise that this is a place for rest. It can be so much easier to fall asleep, when we keep those activities away from the bedroom. 


3. Go Easy On Yourself


It’s frustrating as hell when you find yourself seeing almost every hour of the night on the clock. Your early morning alarm looming with each passing moment. The fears and worries of how you’re going to cope the next again day just make the whole thing so much more difficult to handle.


The advice that I’ve used recently has been to simply try and relax. Perhaps even removing myself from the situation in the process. One night of poor sleep isn’t the end of the world. 


It can sometimes help to simply get back out of bed, rather than toss and turn in anger. 


Perhaps move yourself out of the bedroom to do some reading, writing or breathwork, whilst trying to maintain conditions that will eventually lead to you falling asleep such as dim lighting and avoiding anything that will over stimulate you too much. 

4. Go Easy On Yourself

It doesn’t really matter whether your train at 6am or 6pm in terms of the benefits it brings. Exercise is exercise. And it’s great!


However one thing I noticed years ago, was the impact on my ability to fall asleep, had I exercised fairly intensely in the hours closer to bedtime. 


Exercise, as amazing as it is, is still a stress on the body which heightens our senses. Therefore, it makes sense that to take part in it and hope to fall asleep only 1-2 hours later, might prove tricky.


If being able to exercise at any other time is not an option, then be sure to take part in some form of active recovery. A calming bath or some dedicated time to practice breathwork (you can use Mindfulness apps or videos on Youtube to assist with this), can really help bring you back into a more relaxed state, one which is much more conducive to falling asleep.

5. Put Down Your Work


As someone who runs my own business, I know all too well how challenging this can be.


Even when working for someone else, it can be tricky to leave your responsibilities in favour of a good nights rest. 


What I would encourage however, and what I asked myself numerous times before the penny eventually dropped, is to consider if what you’re sacrificing your much needed rest for is really all that urgent.


Do the emails, reports, spreadsheets etc. really need to be dealt with tonight? 


Sometimes, they will, I get that. We’ve got responsibilities. 


How often is that the case though? 


Think of it this way, if it really isn’t all that urgent, then you’ll place yourself in a much better position to be much more productive and responsive the following day, to deal with that work, and any other work that comes your way, if you prioritise a good nights sleep.