3 ways to fall asleep faster!

Falling asleep isn't always as simple as placing your head upon a pillow and shutting your eyes. Thoughts, worries and discomfort all have a way of worming their way into your mind, preventing you from falling asleep. Fortunately, there are quite a few positive things you can do to restore your ability to fall asleep quickly and regularly.

1. Make your room cool, clean, and quiet. The best conditions to sleep are when you are:
* Cooler than room temperature, a little below 70 degrees Fahrenheit (or 20 degrees Celsius).
* In soft, breathable clothing. You want room between your skin and the fabric.
* In the dark. You should turn off all lights and keep nightlights at a distance.

2. Use muscle and mental relaxing exercises to prepare your brain for sleep. Once you've laid down and are ready to sleep, it's time to think about anything but sleep. Use the following techniques to distract your mind. Remember, stressing or thinking about falling asleep is the quickest way to stay awake.
* Contract and relax your muscles. Tense, then release each and every muscle in your body slowly. Focus on "moving" from your toes to you neck, then back again.
* Count your breaths. Focus on deep, regular breaths. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds.
* Visualize something repetitive. Watch yourself shoot free throws, water your garden, or count sheep. Pick an activity you know and drift into it, counting each one.

3. Five minutes before bed, turn on light music or white noise. Constant sounds, unlike those coming from a window or snoring partner, make for great sleep. Even more importantly, they make the odd noises in the night -- like a barking dog-- seem less loud by comparison, soothing you to sleep.
* Try a classical music station on Pandora, Spotify, or Songza.
* Listen to waves, raindrops, wind noises, or other calm, consistent sounds. You can find them on many white noise and music apps.