How to sleep quickly (and stay there)
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How to sleep quickly (and stay there)
Remember when you were a kid, and you could fall asleep basically anywhere? The couch, the car, the lounge room floor? Yeah, well, those days are over. As an adult, figuring out how to sleep quickly can be a whole other ball game. As important as sleep is, it can be damn hard to get it right. Go to bed too late and youâre robbing yourself of important sleep time. But head to bed too early and you could end up lying awake for hours, worrying about the dread of insomnia on a loop. Ugh, it can be exhausting. Thatâs where we come in. And for all the best insights, this is where we bring in sleep and clinical psychologist Andrew Mair. Heâll help us understand how to get to sleep and stay there and how to reframe our thinking at bedtime. So, with his expertise and our Koala-fications in comfort, itâs time we changed your sleep game for good. Next stop: Snooze Town.Get an adult-friendly bedtime routine
The first step in learning how to get to sleep fast is creating a solid schedule. Thatâs right: sleep schedules arenât just for the bubs and little ones. While we can ditch the bottles and lullabies, an adult bedtime routine is just as essential. And it can be the very thing that gets us falling asleep without a fuss. đ¤ Set yourself a bedtime and a wake time. Going to bed at the same time every night probably sounds like something your gran would do, but hear us out â your gran is actually a legend. Our bodyâs internal clock finds it easier to drift off if itâs getting the cues that bedtime is near. And the same goes for the morning. Having a consistent wake-up time is essential for setting good sleep patterns. đ¤ Pyjama-rama. Wondering what to wear to bed? Well, because comfort is crucial for good sleep, you need the right PJs. (Bonus: your nightie can also signal to your body that itâs time for some shut-eye). So, whether itâs a posh satin set, your favourite old T-shirt or youâre wearing absolutely nothing, the choice is yours. Just make sure you close the curtains. đ¤ Zen out. Want to know how to go to sleep? Imagine your room being like a big baby nursery. Now, treat yourself with the same gentle, loving care youâd give a bub at bedtime. Think mellow sounds, dark lighting, soft sheets and the temperature set just right. Nappy: optional.How to sleep: preparing body and mind
Okay, we donât mean to get all hippie on you, but catching some ZZZs is a totally holistic experience, man. When youâre after that soul-soothing sleep, body and mind need to be aligned. If youâre ready to sync up mind, body and soul, Koala can help you prepare for the journey with these top tips on how to go to sleep â and stay there.Watch the caffeine and carbs
Wondering how to get to sleep fast with that bowl of carbonara and Coke Zero still sloshing around in your gut? First â yum. Second â this could be the problem. Studies show that eating before bed (especially high-carb foods) can make it harder to stay asleep, even if you get knocked out quick-smart from the ensuing food coma. Caffeine before bed is also a no-no. This includes soft drinks and chocolate (weâre not crying, youâre crying). The link between caffeine and sleep shows that we need to avoid it for six hours before nodding off. Instead, opt for something soothing like iced water or chamomile tea if youâre after a late-night bevvy.Sending signals
Let your body know itâs almost time for bed. Get your routine underway. Start relaxing. âThe strange thing is that as we move through adolescence and into adulthood, we forget that those routines and signals we give ourselves are actually important,â says Andrew. âWe forget about doing those things, but then we still maintain the expectation that we should be able to control when we fall asleep.â Andrew reminds us these expectations arenât realistic and that our need for sleep changes over our lifetimes. So the best piece of advice? Listen to your body and those signals that ping from time to time, and youâll be on the right track.Ditch the devices
We know, we know: we must spend at least 45 minutes a night toggling between apps before we finally (and begrudgingly) go to bed. But if youâre looking up âhow to get to sleep earlyâ on Google, after a certain point during the night even that becomes counterproductive. So for a balmy night of better sleep and better sleep hygiene, say sayonara to any gadgets and phones before bed.Listen to music
Music â is there anything it canât do? As well as providing certified bangers to dance the day away to, your favourite tunes can also help lull you into a quiet state of rest. Thatâs right: music has been shown to improve sleep quality, and it can also help with sleep disorders like insomnia. But leave the Metallica for now; itâs time for those chanting Buddhist monks to take centre stage.
There are lots of factors that go into getting to sleep and staying there, but lying down on a Koala mattress is a great place to start