5 Sleep Hacks to Fall Asleep and Stay Asleep

5 Sleep Hacks to Fall Asleep and Stay Asleep

For as long as I can remember, falling asleep (and staying asleep) has been a struggle for me. I feel like I am always trying to prepare myself in anyway I can for optimum exhaustion. I sleep with a long movie on, 3 fans, I read for 30 minutes, count sheep, and whatever else can quiet my thoughts long enough to drift off. After a while I start to get frustrated that I cannot fall asleep which makes it harder still.

Over the past few years I have completely changed my nighttime routine and how I fall asleep.  These methods are simple, relaxing, and medication free! These are my sleep hacks…

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1. Aromatherapy Neck Wrap

This is my favorite! It is a soft yet weighted neck wrap that can be heated up in the microwave. It is filled with herbs that aid in relaxation, chamomile, lemongrass, and lavender. I become drowsy almost instantly with the combination of heat, aromatherapy, and the comfort of the wrap. This is a must try and it can be found here


2. Diffuser

Aromatherapy has become one of my favorite relaxation methods. Diffusing lavender at night can be a great aid in falling and staying asleep. The scent of lavender has been known to help in falling asleep and diffusing it is one of the best methods. I am now dependent on this hack to fall asleep and it is so pleasant and calming.


3. Melatonin


Most people are familiar with Melatonin as a natural, habit-free sleep aid. One way I love to get my nightly dose of Melatonin is through Emergen-zzz, the nighttime sleep aid from Emergen-C. If you’ve never tried Emergen-C before, it is a dietary supplement drink with 1000 mg of vitamin C. It is an awesome product, and I am addicted to it during cold and flu season. Emergen-zzz is a nighttime sleep aid that has melatonin and 500 mg of vitamin C. It comes in a packet and can be prepared hot or cold (I prefer hot). It is yummy and fast acting. I usually drink this an hour before bed, and it makes me sleepy very quickly. Remember, as with any supplement consult your doctor before use.

4. Noise

Another method that is sure to put me to sleep is my sound app. Like a sound machine once did, a sound app is an app with various relaxing sounds and melodies to help you fall asleep. I use the RelaxMelodies app which allows you to customize and layer the sounds that you find relaxing. They have an abundance of choices, everything from waves, to rain on a roof, to campfire, to white noise, and that is just to name a few. I play the app over my bluetooth speaker and it even allows you to set a stop sounds timer. It is a great way to relax your mind and body to help you fall asleep.

5. Stretching

Night time stretching before bed helps relax your muscles and relieve tension. I do a 10 minute nightly stretching routine before bed and it helps me relax enough to get comfortable and fall asleep quick. You can find videos on Youtube with full body relaxation stretching, and it is helpful to listen to soothing music while you preform your stretches.

Final Thoughts

I hope these simple, yet effective, methods are able to improve the way you fall asleep and stay asleep. Don’t be afraid to change your habits. I once refused to sleep without the TV blaring. It took me many years to realize this method might help me fall asleep, but my sleep was very disrupted and I would wake up feeling like I never rested. It is important to unplug from our phones and the blue lights of electronics and TVs to get the proper rest. These hacks can aid in relaxing your mind and body without the use of distractions or medications. Sweet dreams!

This Post Has 18 Comments

  1. I feel relaxed just by reading this! Gotta try it!!

    1. Thanks! Glad to hear 🙂

  2. I haven’t tried most of these. Thanks for the ideas!! I exercise daily so I really should stretch before bed anyway.

    1. Hope you find them helpful! Stretching really works wonders on helping me sleep!

  3. Ooh, very interesting! We recently wrote a post about how to get better sleep, and included noise reduction and white noise (sound machines) as one of our sleeping tips. We also use lavender for it’s calming / relaxation effects, but didn’t think to use an aromatherapy neck wrap. Thanks for the tip!

    1. Yes, I love white noise it is very helpful! I am addicted to my neck wrap it really helps me fall right to sleep!

  4. Love all the natural and healing considerations…very helpful and easy to implement advice!!

    1. Thanks Kate!

  5. Do you think is safe to take melatonin as an habit or it’s better just to take it every now and then?

    1. I’m not sure about that Silvia you would need to contact your physician. I take it a few times a week but I know people who use it nightly, however your body does make melatonin so I would think you would use it in moderation.

  6. Thanks for sharing your best sleeping tips. For me, relaxing before bed is the best way to fall asleep quickly. I like to read something funny to help my mind relax.

    1. I agree Jeremy relaxing for bed is very helpful, and I love to watch something funny as well, but it sort of wakes me up.

  7. These are awesome tips. I actually did find that stretching improves my restlessness! who would have thought..
    Great tips, thank you

    1. Thanks Elizabeth glad you liked them! I know stretching can be so helpful in relaxing your body!

  8. I tried the stretching and aromatherapy last night after reading the article and it worked wonders for relaxing and falling asleep! Thank you for the amazing ideas!

    1. Thats great! So glad to hear!!

  9. Great info! I stretch every night before bed! It really does help!

    1. Thanks Jess! I know it it a great way to relax!

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